Workout Routine for Moms

Mom Workout

Busy Mom’s Exercise Plan

You know you’re supposed to exercise, you want to be healthy and have energy to keep up with your crazy kids, but how? When you feel like all you’re doing is cleaning, cooking, working, and running kids? Let’s face it finding the time feels nearly impossible most days.  Getting up out of bed in the morning, when all you want to do is sleep, can be a daily struggle. 

I’ve found for us busy Mom’s, that if we can just carve out around 10 minutes, a few times a day, to take a break and get moving, we feel much better and the day tends to go much smoother. 

Keep it Simple

You don’t have to run miles, spend hours at the gym, eat some restrictive diet.  Small steps, simple steps in the direction of a healthier lifestyle is all it takes.  I promise, if you devote just 15-20 minutes a few times a day to yourself and your health, you’ll sleep better, feel less stressed, your jeans will be a little less snug and you’re going to have more energy to chase around your kids!

So, what are you waiting for? Start today, whatever time it is take a break and do one of the following workouts.  Fall in love with the process, then keep it up! EVERYDAY!!!

Morning workout.

Before the kids get out of bed, grab your coffee or your dog, and go for a brisk walk.  (slowing down a little to take sips of your coffee if needed). Walk for 10 minutes which is enough to get your heart rate up and your blood flowing for the day.  When you get back home, take 5 minutes and do the following:

Midday Routine

So, it’s the middle of the day. You’ve either been working all morning, running errands, cleaning house, or chasing little ones.  Time to spend 15 minutes on yourself.  Go for another 10-minute walk.  Take the kids if you need to, it’ll be great for them too, not to mention the awesome example you’re setting by being active! When you get back it’s time for a few more simple exercises.   

Evening Workout

The evening workout will take a little longer, because there’s an added 10-minute stretch, but what an amazing way to end the day, by giving your tired muscles a nice little flexibility workout.  As we age it’s even more important that we stretch, it’ll save you from a lot of aches and pains, you’ll sleep better and wake up feeling ready to start this routine over again.

Break it Up and Have Fun

When you break up your workout into little pieces throughout the day, it hardly feels like a workout, and yet you’re giving your body the same attention as a hard 45 minute nonstop workout. 

Exercise should be fun, even if you’re not doing this routine, do something you enjoy.  A few of my favorite motivational sayings are….

“No matter how slow you go, you’re still lapping everyone on the couch”

“Exercise shouldn’t be a punishment for what you ate, but a celebration of what it can do.”

“Embrace all that is you.”

Be Happy, Be Healthy, Be Well Momma!

Healthy Gift Ideas for Kids

Christmas gift ideas for kids

Gift Ideas for Kids that Encourage a Healthy Lifestyle

This site may contain affiliate links, meaning, at no extra cost to you, Metronome Wellness may earn a commission if you click through and make a purchase.

Christmas is fast approaching, before we know it, we’ll be putting the lights on the tree.  I honestly, can’t wait, it’s my favorite time of year.  I love all the festivities, the lights, smells, the joy it brings my kids, and yes, even the cheesy Christmas songs that my husband despises.

With Christmas comes the gift giving tradition.  Of course kids love to receive presents, but it’s also important to teach them first and foremost the true meaning of Christmas and secondly, how special it can be to give gifts as well. 

Homemade gifts are always the best from kids.  My daughter loves to craft, she’s always making people gifts for Christmas. It’s one of her favorite things to do and I hope she always feels that way, because handmade gifts really come from the heart.

What are the Best Gifts for Kids

What’s on your kiddos Christmas list this year?  Is it electronics? I would venture to guess, the majority of older kids these days are asking for some type of electronic or video game.  It is what it is, but as parents we have a responsibility to take care of our children’s health so let’s make some healthy gift giving choices this year by choosing activity-based gifts over screens! Here’s my list of ideas, I hope they inspire you to make your children’s health a priority when buying their gifts this year.

Non-Screen Christmas Gift Ideas

  1. Activity watch such as Garmin Vivofit Jr. My son and daughter both have one, in fact they’ve used them so much, they’re both on their second one.  This little watch tracks their steps, daily activity, quality of sleep.  The best part is that’s it’s waterproof so it can be worn in the shower and while swimming.  The watch links to an app on your phone so you can keep track of their daily activity.  It’s a super fun way to encourage your kiddos to be active EVERY DAY!
  2. Yoga Mat – Yoga mats are great.  Kids need to stretch daily and giving them a special mat to do that on, will make them more likely get into the habit of regular stretching.  There are some very pretty and fun mats available so you don’t have to go with the plain-Jane ones anymore.
  3. Yoga game – Think Fun Yoga spinner game for kids.  We have this game as well.  My kids and I love to play it together.  Such simple concept, you spin the spinner and wherever you end up is the pose you do. There are even fun partner poses that will get you laughing and working together as a family!
  4. Turasa – yoga and fitness board game.  I saw this game on Amazon and thought it looked super cool.  It’s a board game for the whole family to get you playing together instead of vegging out in front of the TV.
  5. Namaste – Stress Relief Cards. Check these out, what better way to encourage self-care than giving them ideas on how to relieve stress in a fun interactive way.
  6. Water Bottle – Kids need to drink water daily.  Giving them a fun water bottle to decorate, put stickers on, and be proud of will make them a little more willing to chug that water frequently and hydration is important in so many ways.
  7. Shoes – Kids need good shoes, especially if they’re super active.  Christmas is a good time to splurge on those super cool shoes that will hopefully make your kids feel the extra support they need to run, jump, and get moving and grooving more comfortably, and feel cool while doing it.
  8. Healthy Cookbook for Kids – Do you have an aspiring chef in the house? My daughter loves to cook and bake.  What better way to get their future cooking and baking careers started than a healthy cookbook with beautifully, easy recipes?
  9. Ice Cream maker – Okay who doesn’t love ice cream?  Who wishes they could eat it every day? Kids!  With an at home ice cream maker you can control the ingredients.  It’s easy to make a low sugar, banana ice cream using the milk of your choice.  The kids will love the freedom they get when choosing the flavors.
  10. Crafts – I think this goes without saying, crafts are always a fun way to encourage kids to use their imaginations.  Here are just a few of my kid’s favorites: Yarn Crafts, Crystal Growing Kits, Slime.
  11. Coloring books and supplies – Coloring has been proven to reduce stress and anxiety.  What a great outlet for your kids.  Add this to their self-care tools!
  12. Gym Membership – What about a family gym membership? One with a pool? This gift is one that keeps on giving the whole year round it makes a great family gift. They say “a family that plays together, stays together!”
  13. Activity Camps and lessons – Do you have a little athlete in your family? Think tennis lessons, or a 6 week trial of a new sport. Last year we bought hitting lessons for my son who loves baseball. My daughter is the musician in the family and loves any kind of musical instrument she can get her hands on. So a few lessons to try out something different is always a fun way to learn stress relief through a creative outlet.
  14. Bikes, Scooters, Hoverboards, Trampolines, Jump Ropes, Soccer or basketball goals, all good outdoor gift ideas for kids.

May Your Christmas be Full of Joy

I’m sure there a many, many more great non-screen, active Christmas Gift Ideas out there, this is just a small list.  I would love to hear your ideas for health-conscious gift giving, please share! I hope that your Christmas if full of family, friends, and memories that last a lifetime!

Self-Care for Kids

11 Ways to teach your kids Self-Care

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Being a kid is tough!  There are so many new experiences that aren’t only exciting, but pretty stressful too.  Emotions are always running high, whether good or bad, and the world can be a scary place. Then there’s puberty, which takes stress for a kid to a whole new level! 

Through all of the changes and unknowns growing up, it’s important that we, as parents, show and teach them how to manage the stress in their lives properly. Having the ability to gracefully work through difficult situations will be valuable tools they can not only use as a kid, but throughout life.

Self-Care is Important for Everyone

First and foremost, it starts with you, the parent, setting a good example is key.  Learn how to care for your wellbeing by not letting yourself get overly stressed or lose control of your emotions. Being able to recognize when it’s time to put yourself first and take a break will not only help your mental wellness, but will create more calmness in the family. Here are a few simple self-care techniques to help your kids work through their emotions…

11 Self-Care Techniques for Kids

Breath awareness. Kids need to be aware of their breath. When kids are tense, or anyone for that matter, they tend to hold their breath. There’s a natural release and cleansing process that happens with deep, intentional breathing.  Teach them to recognize when they’re tense and feeling stressed, and to stop and take a minute to close their eyes and breathe deeply. This skill will be super beneficial now and in the future!

Stretching. Growing kids have more aches and pains then we realize.  Think about how quickly their little bodies change and grow.  One minute we’re holding them in our arms, the next they’re off to college! Their bodies need to stretch out the pain. Teach them to stretch when they wake, throughout the day, and before bed, it will help them feel better, sleep better, and hopefully grow with less aches and pains.

Hydration. All bodies are made up of mostly water, without it no one can function properly.  It’s important for health on all levels, it keeps the brain, muscles, and digestive track all working properly. 

Unfortunately, most kids walk around constantly dehydrated.  They need about an ounce of fluid of water per body pound of body weight each day.  Do whatever it takes to encourage them to drink up! Let them choose a “cool” water bottle for school and sporting events, some kids like to add stickers or art, make it fun!

Nutrition. It’s no secret that when we eat well, we feel well.  Help your children make good healthy food choices.  Stock up on healthy snacks and pack them plenty of fruits and veggies for lunch.  If they’re hungry enough, they’ll eat them.  When you don’t buy or pack foods that are highly processed or full of sugars, they don’t have a choice but to eat healthy.

If they aren’t eating the healthiest right now, I do however, recommend slowly transitioning to a healthier diet, usually you’re met with less resistance that way!

Play. I can’t say it enough, start early and teach your kids to be active.  Set a good example by being active yourself. Better yet, find an activity you all like doing together, like riding bikes, tennis, running.  This is another lifelong skill that is vital for their overall health and wellbeing.  The best way to de-stress, in my opinion is to go for a run.  Physical activity releases feel-good endorphins that improve the way they feel almost instantaneously.

Sleep. A good sleep routine from the very start of childhood can teach kids to be good sleepers for life!  Set a bedtime and stick to it. Most kids need 9-12 hours of sleep a night.  Sounds crazy, I know, but they’re growing quickly and while they’re sleeping, their muscles and brain grow, regenerate, and repair.

Alone Time. We often underestimate the importance of having time alone.  As a parent it’s easy to worry when your child withdrawals from the family and just wants to be alone in their room.  This is actually good for them, as long as they’re without screens.  This time allows kids to work through some of the thoughts in their head, get creative, use their imaginations, perhaps writing, drawing, or reading.  Time alone can give the mind a mental reset especially for introverted type children.

Time away from screens. Screens! My enemy! Well not totally, as I do the majority of my work in front of screens, but for my kids, yes. As they’ve gotten older they’ve become more and more apt to entertain themselves with screens. I hate nagging because they’re pretty good kids, but I miss the days of blocks and play dough and always using their imaginations.

It’s so good for them to take a day off here and there, I know it’s hard with a lot of homework now requiring the computer, but try and mandate a couple screen free days a month, and limit their time spent in front of a screen each day. My post on screen time may give you a few ideas on how to incorporate a play time = screen time rule in your home.

Encourage them to find a hobby or activity they love. Having a hobby or something they love to do is a great way to get their mind off of everyday stressors.  Being part of a team, or having a creative outlet gives them the opportunity to express who they really are or may not be able to express with words.

Music. Listening to music has been proven to relieve stress.  Dancing to the music, even better. Playing a musical instrument, WOW! So encourage them play, dance, or turn up the tunes and allow the mind and body feel the stress drift away!

Essential Oils. Last but certainly not least.  Using essential oils for your child’s self-care routine is super beneficial in so many ways.  The simple act of breathing in an essential oil can give them a sense of calmness. 

Try using oils like lavender and lemongrass, both are great for kids.  My son’s favorite is Cedarwood, it’s a very grounding oil.  And if you’re into blends, DoTerra makes an entire kids collection of specialty blends made just for kids. Also, a family favorite of ours is a blend called Balance it’s a beautiful, grounding blend great for everyone. 

Check out my list of budget friendly oils to find the oils right for you and your family.

So there you have it! 11 simple self-care techniques to teach your children. If they don’t thank you now, believe me they will thank you later in life when they realize that these skills are used in everyday life, throughout life!

Simple Smoothies

Healthy Smoothies

Why Smoothies?

Smoothies are a staple in our house. We usually make them for breakfast to give the kids a great start to the day! Sometimes in the summer on super hot days, we’ll even make them for dinner. If you have a picky eater like I do, smoothies are a great way to makes sure they’re getting enough fruits and veggies in their diet every day! As you’ll see, I like to add spinach, carrots, lots of fruit, and protein powder to ours. Overall, knowing your kiddos are getting what they need in their smoothies, makes for less stress at meal times.

This site may contain affiliate links, meaning, at no extra cost to you, Metronome Wellness may earn a commission if you click through and make a purchase.

Orgain Protein Powder

Protein Powder of Choice

There are so many protein powders on the market, it can be overwhelming. It’s so important you read the label on theses powders. Make sure the one you choose contains only clean ingredients with no artificial colors or sweeteners.

The one brand that our family loves is Orgain. I especially love that it’s plant based, made with clean ingredients, gluten free, Non-GMO, contains 21 grams of protein per serving, and is super YUMMY! The story behind the product is pretty inspiring as well. The founder’s a cancer survivor with 2 kids and a passion for quality nutrition.

I recommend you visit their website and check out the variety of products they offer. It’s not just protein powders, they also have bars and shakes specifically formulated for kids and athletes. If you’d like to try it, you can get 30% off by going to Orgain.com and using the coupon code: AMBASSADOR6924. Give it a try and let me know what you think.

Creamy Blueberry Smoothie

Blueberry Smoothie
Yield: 4 Servings
Prep time: 5 Minutes
Total time: 5 Minutes

Coconut Milk (or Milk of choice) | 2 Cups

Frozen Blueberries | 1 Cup

Greek Yogurt | 1 Cup

Spinach | Small Handful

Flaxseeds | Sprinkle

Protein Powder (Vanilla) | 2 Scoops

Directions

Place in all ingredients in a blender.  (I like to add the milk first for easy blending.)

Special Diet Information

Gluten Free, as long as the protein powder of choice is gluten free

Break Time Smoothie

Yield: 2 Servings
Prep time: 2 Minutes
Total time: 5 Minutes

Ingredients

Suja Uber Greens (juice) | 1 bottle

Spinach | 1 handful

Frozen Pineapple | 1 Cup

Frozen Mango | 1 Cup

Ginger | 1 Small Piece

Directions

Place liquid in blender first and then add remaining ingredients.  Blend into smoothie consistency.

Special Diet Information

Gluten Free

Berry Breakfast in a Blender

Yield: 4 Servings

Prep time: 5 Minutes
Total time: 5 Minutes

Ingredients

Coconut Water | 2 Cups

Spinach | 2 Handfuls

Frozen Raspberries | 1 Cup

Flaxseeds | Sprinkle

Protein Powder (Vanilla) | 2 Scoops

Directions

Place in all ingredients in a blender.  (I like to add the coconut water first for easy blending.)

Special Diet Information

Gluten Free, as long as the protein powder of choice is gluten free

Healthy Chocolate – PB Smoothie

Yield: 4 Servings
Prep time: 5 Minutes
Total time: 5 Minutes

Ingredients

Coconut Milk (or Milk of choice) | 1 Cup

Peanut Butter | 1 Cup

Greek Yogurt | 1/2 Cup

Cocoa | 2 Tbsp

Flax Seeds | 2 Tbsp

Ice | 1 Cup

Protein Powder (Vanilla) | 2 Scoops

Directions

Place in all ingredients in a blender.  (I like to add the milk first for easy blending.) Blend until smooth

Special Diet Information

Gluten Free, as long as the protein powder of choice is gluten free

Mommy’s Coffee Smoothie

Yield: 4 Servings
Prep time: 5 Minutes
Total time: 5 Minutes

Ingredients

Almond Milk (or Milk of choice) | 1 Cup

Ice | 1 Cup

Coffee (I typically use leftover from the morning) | 1 Cup

Honey | 2 Tbsp

Protein Powder (Vanilla) | 2 Scoops

Chocolate Syrup (optional)

Directions

Place in all ingredients in a blender.  (I like to add the milk first for easy blending.)

Special Diet Information

Gluten Free, as long as the protein powder of choice is gluten free

Suntan Smoothie

Yield: 2 Servings
Prep time: 5 Minutes
Total time: 5 Minutes

Ingredients

Coconut water | 1 Cup

Coconut milk | 1 Cup

Coconut Oil | 2 Tbsp

Frozen Pineapple | 2 Cups

Hemp Seeds | 2 Tbsp

Directions

Place in all ingredients in a blender.  (Add liquid first for easy blending.) Blend until smooth.

 

Sunshine Smoothie

Yield: 4 Servings
Prep time: 5 Minutes
Total time: 5 Minutes

Ingredients

Orange juice (low sugar preferably) | 2 Cups

Carrot | 1 whole

Ginger | 1/2 inch

Frozen Pineapple | 2 Cups

Fresh lemon juice | 1 lemon

Directions

Place in all ingredients in a blender.  (Add the juice first for easy blending.) Blend until smooth.