Big shout-out to my better half, Sharon and my mom, Judy.

Plus my sisters, sisters-in-law, and all of the moms out there.

In this old-school picture, Sharon is reading to our daughter, Giavanna, while getting an eye exam from our son, George.

Mother's Day is an important holiday because it provides an opportunity to honor and appreciate the significant role that mothers play in our lives.

Mothers often sacrifice their own needs and desires to ensure the wellbeing and success of their children.

I mean, it's the day we give props to the women who gave us life, who raised us, who wiped our noses, and who put up with our nonsense all these years.

Let's face it, moms are the backbone of the world.

This is a message for all the women out there who feel like they're stuck in a cycle of putting others first and neglecting themselves.

Whether you're a mom or not, it's time to take care of yourself.

You may feel that it's a challenge to find time for self care.

And when you do take some time to train smart and practice mindful nutrition, you may feel guilty because there are other things that need your attention.

However, neglecting your health is not good for you or those who depend on you.

The only way you can continue to care for others is if you take care of yourself first.

So why not take the time to work on your health so you can live your best life now?

Starting is hard.

It may be because you've "started" before and failed.

But that doesn't matter because you're not doing it alone this time.

It may also be hard because you have no idea where you'll find the time to exercise and eat mindfully.

The amazing thing is that once you get a taste of the renewed energy and vitality that goes hand-in-hand with healthy eating, you won't look back.

How to Get Healthy on Mother's Day

Being a mom is a full-time job that often leaves little time for self-care, including basics like getting quality sleep, exercising consistently, and batch-prepping your meals.

Here are some simple strategies moms can use to get back in shape and prioritize your health.

1. Set realistic goals

It's essential to set realistic goals when it comes to your health.

If you want to lose weight (aka bodyfat), start with small goals, like losing one-half pound per week.

A conservative approach to goal setting will ensure long-term success.

2. Make a schedule

Schedule your exercise and meal-prep time in your calendar just like you would for any other appointment.

This will help you to stick to your routine and prioritize these essential habits of health.

3. Find a coach or mentor

Why not shortcut your way to success?

 A coach can be a great source of motivation and accountability. Hiring a professional fitness-and-nutrition coach can fast-track your health and fitness goals.

They can provide expert guidance, personalized plans, and accountability to help you stay on track and make steady progress.

4. Make it simple

Exercise doesn't have to be complicated.

A simple 10-minute walk, after a meal can, aid in digestion and elevate your mood.

But if you want to boost your metabolism and burn calories while you're sleeping, continue reading.

5. Incorporate strength training

Resistance training is an essential component of getting back in shape. It helps build muscle mass, which in turn helps to burn more calories throughout the day.

In fact, there are about 50 reasons to do resistance training.

Start with bodyweight exercises such as squats, lunges, and push-ups, and gradually incorporate dumbbells and barbells as you get stronger.

6. Make healthy food choices

Eating a balanced diet is crucial when trying to get back in shape or maintain a lean-and-athletic body.

Incorporate several servings of vegetables, some fruit, lean proteins, and whole grains into your daily nutrition plan.

Avoid processed foods, sugary drinks, and mindless eating, which can contribute to inflammation and weight gain.

7. Meal prep

Meal prepping can save time and ensure that you always have healthy food on hand.

On Sundays and Wednesdays, spend a few hours prepping meals for the week ahead, or cook extra at dinner to have leftovers for lunch the next day.

8. Get enough sleep

Sleep is essential for your overall health and wellness, including weight management.

Aim for seven to nine hours of sleep per night and establish a regular sleep schedule.

9. Take breaks

It's okay to take breaks when needed.

If you feel overwhelmed or exhausted, take a day off from exercise or treat yourself to a relaxing activity such as a massage or a bubble bath.

10. Stay consistent

Consistency is key when getting healthy.

Stick to your routine, even on days when you don't feel like it.

Remember, every little bit counts, and small changes can lead to significant results over time.

Waiting is dangerous.

Do you want to avoid the ravages of heart disease?

Would you like to never experience the pain of a fractured, osteoporotic bone?

Does lowering your blood pressure, strengthening your knees, and reducing aches and pains sound attractive to you?

The longer you wait to take your health seriously, the more damage you're doing to your body.

Sensible eating and consistent exercise are proven strategies to fight muscle loss and slow aging, whether you're 45 or 75 years old.

Prevention is your best medicine.

Would you like to run a marathon, even if you're 60?

You've dreamed about it long enough.

With the right plan you can be strong, vibrant, fit, and full of energy.

It's time to start.

Summary:

Getting back in shape is achievable with some simple strategies. Set realistic goals, make a schedule, find an expert coach, incorporate strength training, make healthy food choices, and get enough sleep. By prioritizing your health today, you will have more energy and feel better equipped to handle the demands of life.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online age-management personal trainer, or you want to visit the best longevity personal trainer in the Lehigh Valley, you can take a free 14-day trial.