As a female and mom, my days are packed with work, responsibilities, and the unpredictable nature of parenting. In the midst of this whirlwind, finding time for myself – especially for fitness, wellness, and healing – seems impossible sometimes. However, the key is not in overhauling your entire routine overnight, but in integrating small, manageable habits that contribute to your physical strength and mental calmness.
In the world of social media and everyone, including celebrities pushing for “wellness” it can get very daunting and overwhelming. First, ask yourself why do you want to do something? Why are you doing celery juice, oil pulling, juicing, etc. Is it because you find joy in it and it is helping something or is it because a celebrity or influencer is pushing it? Health and wellness is such a personal journey. I have a lot of healing tools and modalities in my wellness tool box I can share, and I can show you how to implement them but it is up to you to figure out which one works best for you and you enjoy doing.
If I were to ask you, Who are you? What would you say? Most likely it will go something like this, I am a mom, wife, your career title, friend, insert what comes to your mind first?
Then if I were to ask, Who do you want to be? What would you say?
In the whirlwind of being a female and motherhood, phrases like ‘fill up your cup first’ and ‘put on your oxygen mask first’ sound like well-intentioned clichés, but they often fall flat in the chaotic reality of life. These sayings imply a level of self-care that seems almost unattainable in the endless demands of parenting and adulting. The truth is, while the idea of prioritizing one’s own needs is vital, the practicality of it is far more complex for females, especially moms juggling countless responsibilities. How can we truly embrace these concepts when our days are a balancing act of childcare, household management, possibly a career, and the myriad of unexpected challenges that adulting brings? This disconnect between ideal self-care and the lived experience of being female calls for a deeper conversation about realistic and accessible ways for moms and women to nurture their well-being without feeling overwhelmed by yet another thing on our to do list.
**1. Start with Mindful Breathing:**
Before jumping into physical exercises, begin with something as simple as mindful breathing. This practice doesn’t require any special equipment or a lot of time. Dedicate just 3-5 minutes to sit quietly and focus on your breath. This can help in reducing stress and centering your thoughts, making it a perfect starting point for moms new to mindfulness.
**2. Integrate Movement into Your Routine:**
Exercise doesn’t have to mean spending hours at the gym. Small actions like taking the stairs instead of the elevator, doing a few stretches while watching TV, or having a mini dance party while cleaning can significantly impact your fitness. The goal is to move your body in a way you enjoy. If you hate running then don’t run, you won’t stick to things you don’t like doing.
**3. Hydrate and Nourish Your Body:**
Nutrition plays a crucial role in both physical and mental health. Start by ensuring you’re drinking enough water throughout the day. Incorporate fruits, vegetables, and other whole foods into your meals. Even swapping out one snack for a healthier option is a great step forward.
**4. Embrace Short, Effective Workouts:**
When time is a luxury, short but effective workouts can be your best friend. Explore 10-15 minute workout routines that you can do at home. There are many free resources online, including yoga, Pilates, or high-intensity interval training (HIIT) sessions designed for busy individuals.
**5. Practice Gratitude and Positive Affirmations:**
Mental wellness is just as important as physical strength. Start or end your day by listing things you’re grateful for. Incorporate positive affirmations into your daily routine to foster a more positive mindset and reduce stress.
Nikki Lanigan
Nikki Lanigan is a yoga, HIIT, and Barre instructor, she is also a Holistic Health Coach through Institute of Integrative Nutrition. Nikki is trained in Yoga Shred, Yoga Psychology, meditation, chakra balancing, and EFT/Tapping. She has done trainings with Sadie Nardini and Ashley Turner. She got her 200 hour yoga teacher training in 2017 at the Carrie Treister School Of Yoga. Nikki takes a holistic view of health, helping her students and clients reach a place of self-love not just through movement, but with mindset and lifestyle guidance as well. Nikki is also show prep writer for The McVay Media Show Prep and host of the podcast Fit, Fun, and Frazzled. Connect with Nikki on Instagram. www.instagram.com/nikkilanigan.yogaandwellness www.instagram.com/fitfunandfrazzledpodcast
