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. 

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.

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, the 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 especially from kiddos.  We spent last weekend crafting and getting ideas on what we could make everyone this year. My son saved some tin cans that he’s painting and wrapping with yarn to make pencil holders and candles. My daughter loves to draw and is using her all of her art supplies to make canvas art. It’s one of our favorite things to do and a great way to spend some quality time together! I hope they always enjoy this, because handmade gifts really come from the heart.

What are the Best Gifts for Kids

What’s on your kids 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. Essential Oil Diffuser – Each of my kids have a diffuser in their rooms and we use them every night. Sometimes, it’s for helping to suppress seasonal threats with Peppermint, Lemon, and Lavender. Most of the time, we use them to promote a restful night of sleep with Lavender, Cedarwood, or Serenity. I highly recommend a diffuser with soft lighting and multiple time settings so that it’ll shut itself off after a couple of hours. Your child will love how nice it makes their room smell, not realizing the amazing benefits they’re receiving along the way!
  13. 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!”
  14. 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.
  15. 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, 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

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.

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!

The Best Deodorant for Young Girls

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

The Best Deodorant for Young Girls

My daughter is 10 soon to be 11, where has the time gone? So hard to believe. Her little body is changing, and along with that, comes the wonderful need for deodorant. (She will be a little embarrassed to know I’m sharing this.)  I realize she is growing up and this is totally normal, but a little sad for me. 

When I was trying to figure out what to get her, I wanted to make sure I was getting her a safe, natural, effective deodorant. First, she tried using Tom’s deodorant, and it worked fine, but then, a light bulb went off – I decided to see if we could make some out of my essential oils, and guess what? We did, and it works really well, is much cheaper, and super simple to make!

Here it is: The Best Deodorant for Young Girls

1/2 Cup of Solid Coconut Oil

¼ Cup Baking Soda

¼ Cup of Corn Starch or Arrowroot powder

10-15 drops of essential oil (we used lavender)

Homemade Deodorant

Mix all the ingredients in a bowl into a paste, and poor into small tins, like these.  You can place it in the refrigerator for a more solid state, but we like it in paste form. My daughter just uses her finger tips and puts a little bit on each morning. She hasn’t had any complaints about it at all, and loves the lavender smell. I think it’s kind of like a little calming perfume she gets to wear to school everyday! 

I’ve made deodorant for myself in the past, but after I found Schmidt’s, I stopped making my own. It works and smells amazing! I like the Ylang Ylang & Calendula. If the homemade deodorant isn’t your thing, I would recommend giving it a try, it hasn’t let me or my husband down. He likes the Cedarwood scent.

All in all, when choosing your daughter’s first deodorant, make sure it does NOT contain aluminum, parabens, triclosan, or any artificial dyes or fragrances. These additives are unnecessary, and have been shown to disrupt hormones. It’s our job as parent’s, to keep them safe and healthy, this is just another simple way we can!

Related Posts:

How to Fit Exercise into Your Busy Days

Fitting Exercise into your Day

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.

Finding time to exercise is not an easy task. Working full time and having kid’s activities most evenings, makes being active a really big challenge. If you can get up early to squeeze a workout in before work, that’s awesome! But, if you’re like me, you enjoy your sleep and getting up early is pretty much out of the question.

So when time is of the essence, it’s a great idea to try to incorporate exercise throughout the day. Here are some ideas that take very little time, but can help add activity into your busy day!

Add a morning stretch into your routine.

I know, I just mentioned this, but I am not really a morning person, especially on work days! However, a quick, easy yoga session is a great way to start the day. You can stretch however you choose, just spend about 10 minutes moving, stretching, and focusing on some deep breathing. Your body will thank you!

If you are not familiar with sun salutations, here is an example of a sequence: https://www.yogajournal.com/poses/ray-of-light

⦁ Mountain pose (standing tall with palms together at your heart center)
⦁ Forward fold (touch your toes)
⦁ Half lift (flatten your back and bring your hands half way up your legs)
⦁ Downward facing dog (palms and feet flat on the floor, so that you are in an upside down “V”)
⦁ Cat cow (knees to the floor, arch and curl your back)
⦁ Child pose (push back so you are sitting on your feet, but your arms are on the ground in front of you)
⦁ Downward facing dog
⦁ Warrior 1 (high lunge position with arms raised, looking up at finger tips)
⦁ Warrior 2 (lunge position, turn front toe facing forward, bring knee over ankle, and arms at shoulder height, reaching out and through finger tips)
⦁ Triangle (legs 3 feet apart turn the right toes to the right wall and the left toes slightly inwards, reach one hand to the ceiling and one to your ankle)

Try this for a week and see how much better you feel starting out the day. As you get use to the 10 minute stretch, you may decide to stretch longer or add in some abs, lunges, and squats into the routine. You can also try adding other exercise throughout the day, the more you move, the better you will feel.


Here are some examples of things you can do to add a little activity anytime of day…

1. Shower squats

While you wash your face in the shower, do 20 squats. Sounds silly, but hey, when you’re short on time?!

2. Hand washing squats

This works best if you are in an individual bathroom. Instead of counting or singing the alphabet like we teach our kids, try doing 10 squats while you suds up your hands.

3. 20 push ups before bed

Make it a routine just like brushing your teeth before bed. Push ups are great for upper body strength and not to mention keeping your arms nice and toned!

4. Calf Raises

This one is simple. When you are standing in one place, maybe while cooking dinner or making copies at work, simply raise to your toes and lower back down 10-20 times and as often as you can.

5. Toy soldiers

You’ll need some room for this one. While walking, bring your leg straight out in front of you like a toy soldier and try and touch your toe, alternating legs as you walk. This is great for your abs. You can do this as you walk around your house from task to task.

6. High knees

Another good ab exercise, bringing your bent knee up to the side, alternating legs. This can easily be done while folding laundry, brushing your teeth, or making dinner.

7. Take the stairs

Always the best option. Try to challenge yourself, set a daily expectation for yourself and stick to it.

8. Park far away

This is an oldie but a goodie, and an easy way to add those extra steps to your day. Pick the furthest away parking spot, the kids may complain, but it’s good for them too!

I know that some of these sound pretty funny, but trust me, with consistency and determination, all of these little exercises will add up to a strong, healthy body.

Most importantly when it comes to fitness, do what works for you. We are all unique and different. Some people love the long runs, some love the gym and that works for them. Meanwhile, a good stretch and a few muscle strengthening moves are just right for others.

Just be active, whatever it takes, it’s really hard to have excuses with so many simple ways to fit it into your day. Thanks for reading and let me know what you do to add activity to your day! – Be well.

You may also be interested in:

Play Time Before Screen Time

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.

There’s no denying that technology and screens are a part of everyone’s life today. I know that in my house, we’ve struggled to find a healthy balance of screen time and activity.

By implementing play time = screen time, I feel like I’m finally breaking through and regaining control. Until recently, I felt like I was constantly saying that it was time to shut down the TV, computer, or the Kindle and do something else, sound familiar?

Kids are meant to spend a lot of time running and playing, and not meant to spend too much time sitting.  Movement and activity is necessary for their growing bodies. The following is a list of some reasons why it is so important that they play every day:

Why Play is Important

  • Builds strong muscles
  • Establishes strong bones
  • Creates a healthy heart
  • Boosts their immune system
  • Keeps them lean
  • Improves coordination
  • Boosts mood
  • Curbs the appetite
  • Prevents constipation
  • Improves sleep

Tips for making Play happen 

  1. First and probably most important, is to set a rule that, play time happens before screen time! For every minute they play, they can have equal time in front of a screen. 
  2. Be a good example.  Active parents have active kids.  Let them know that you enjoy working out and exercising, and limit your own screen time.  I know that time is limited, but try to find time to do what you like to do to be active. It doesn’t have to be going to a gym, it could be going for a walk every day after work, joining a running group, yoga, or my personal favorite – playing tennis in a league (check out https://tennislink.usta.com/leagues to find a local team to join, I promise there are leagues for all levels). 
  3. Play as a Family.  When you play together as a family, you are creating lasting memories for your children.  Choose hobbies that everyone enjoys, like bike rides, family walks (do some treasure hunting), games in the backyard or going to the park.  For other ways to spend time together as a family check out my Family Time post: https://www.metronomewellness.com/motherhood/family-time/

What about when the weather is cold and wet?

I realize that this time of year it can be tough in some parts of the country for kids to play outside due to the weather, so here are some fun ideas that kids can do INSIDE the house:

Indoor Play Ideas

  • Twister – an oldie but a goodie, who doesn’t like twister?
  • Dance – (one of our favorites) turn up the tunes and get down!
  • Balloon toss with or without fly swatters, use the swatters to hit the balloon back and forth.  Try to see how long you can go before the balloon touches the ground.
  • Indoor Basketball, with a mini over-the-door hoop.  If you have a ball player in your family and don’t have one of these, you must get one.  My son will come out of his room a sweaty mess after an intense, imaginary game of mini basketball.
  • Indoor beachball soccer.  You’ll need a little space for this one.  Use a couple of cardboard boxes or laundry baskets as goals.
  • Beachball bowling.  Fill empty liter bottles ¼ full with water, dried beans, or sand and use them as bowling pins.
  • Yoga. Have a little mini yoga session with your kids.  We have this yogaspin game, that is lots of fun, and a good way to avoid screens.
  • Have a fitness contest – see who can do the most push-ups, sit ups, jumping jacks, squats, etc.
  • Try an activity video on YouTube.  The only thing I don’t like about this, is that they are still looking at a screen, but if it gets them moving, then go with it! (my kids like GoNoodle).
  • Indoor obstacle course.  Make a tunnel out of blankets and chairs, hop over a step stool, weave around pillows on the ground, use your imaginations to make a fun and challenging course.
  • Play in the garage if possible, (dribble a basketball, jump rope, kick a soccer ball against the wall, hit a tennis ball against the wall – take caution if anyone else is around!)

Make it a priority to encourage your kids to play, EVERY DAY!  Teach them to feel the difference in their energy levels and moods before and after.  By incorporating some of these fun activities, and setting screen time limits, my hope is that they will create healthy habits that will last a lifetime!