Let’s get one thing straight: Moms are superheroes. You juggle work, family, endless chores, and a social calendar that could rival a presidential candidate’s. And in the midst of all this, you often forget about the most important person: You.

I’m talking about the women who keep the world spinning but can’t remember the last time they sat down for five minutes without being interrupted. Now, I know what you’re thinking. Taking care of yourself? Please. You’re lucky if you get a bathroom break without someone knocking on the door.

But here’s the deal: If you don’t take care of yourself, you can’t take care of anyone else. And that’s why it’s time to make self-care a priority. Not because it’s selfish—but because it’s essential.

How to Get Healthy on Mother's Day

Big shout-out to my better half, Sharon, and my mom, Judy, and Sharon's mom, Sarah Ann Carswell, who is smiling down on us from Heaven. Plus my sisters, sisters-in-law, and all of the moms out there.

You’ve probably heard the saying, “You can’t pour from an empty cup.” Well, guess what? You can’t mom from an empty tank either. If you’re running on fumes, stressed out, and eating whatever is left on your kid’s/grand kid's plate, you’re not at your best.

Taking care of your health isn’t just about looking good or dropping a dress size. It’s about living your best life—full of energy, strength, and confidence. Whether you’re a new mom, a grandma, or somewhere in between, you deserve to slow aging and feel great. It’s time to take that first step. Here are some simple strategies moms can use to get back in shape and prioritize your health.

1. Set Realistic Goals

Think small, win big. Start with tiny changes, like drinking a glass of water before breakfast or doing a five-minute stretch. You’re not training for the Olympics—yet. Keep it simple and build on your successes. Set a goal like losing half a pound a week instead of going for 20 pounds in a month. Small, sustainable steps build momentum and prevent burnout. This isn’t a sprint; it’s a marathon.

When you make goals bite-sized and realistic, you’re more likely to stick with them. And that consistency? That’s what leads to real, lasting change. Celebrate those little wins. They add up to big victories over time.

2. Make It Manageable

Create a weekly schedule that includes time for yourself. Block out 20 minutes for exercise or meal prep, just like you would for a parent-teacher conference. Make it non-negotiable. If it’s on the calendar, it happens. The biggest myth out there is that you need hours at the gym to make progress. Truth is, 20 minutes of focused, intentional movement is far better than an hour of half-hearted effort.

Find the time that works for you, whether it’s first thing in the morning or during your lunch break, and stick to it. When it comes to meal prep, keep it simple. Make double portions and freeze half. Set aside time on Sundays and Wednesdays to batch cook. When it’s done in bulk, you save time, money, and your sanity.

3. Keep it Simple

Exercise doesn’t have to be complicated. You don’t need an elaborate plan or fancy equipment. A 10-minute walk after dinner or a quick home workout can make a huge difference. Focus on consistency, not perfection. The best exercise is the one you actually do. If it’s a brisk walk around the block, great. If it’s a 15-minute yoga session in your living room, perfect. The goal is to move your body every day.

Movement is medicine, and it’s free. Don’t get bogged down by trends or Instagram workouts that look more like a Cirque du Soleil audition. Stick to the basics: walking, stretching, light resistance. Make it part of your daily life, and you’ll be amazed at how much better you feel.

4. Strength Training for Moms

Resistance training is crucial to maintaining muscle mass and keeping your metabolism humming. Think squats, lunges, and push-ups. Start with your body weight and add resistance as you get stronger. Don’t worry about looking bulky—muscle is your friend.

The beauty of strength training is that it doesn’t require a gym. Bodyweight exercises like push-ups, squats, and lunges can be done anywhere, anytime. If you have dumbbells or resistance bands, even better. The key is to challenge your muscles regularly so they adapt and grow stronger.

Why is this important? Because muscle is metabolically active. That means the more muscle you have, the more calories you burn—even when you’re doing nothing. It’s like your body’s built-in furnace. Also, lifting weights helps fight muscle loss as you age. 

5. Nutrition Made Easy

Don’t overcomplicate meals. Think whole foods—veggies, lean proteins, and whole grains. Avoid highly processed stuff, which usually has more chemicals than a high school science project. Batch cook once or twice a week to save time. A little planning goes a long way.

Start with breakfast: eggs, oatmeal, or a protein shake. Or this delicious Sweet Potato Breakfast Skillet with Bacon recipe. Lunch can be a big salad with grilled chicken, and dinner might be salmon with steamed veggies. Keep it simple and nutrient-dense. If you prep your food ahead of time, you’re less likely to grab junk food out of convenience. Make healthy eating the easy choice, not the hard one.

6. Stay Consistent

Let’s be real—there will be days when everything falls apart. That’s life. The key is to get back on track quickly. Miss a workout? Do something small like a few squats before bed. Ate pizza for dinner? No problem—get back to healthier choices tomorrow.

Consistency is the secret sauce. It’s not about perfection. It’s about showing up, even when you don’t feel like it. Progress isn’t linear, but if you keep moving forward, you’ll get there.

Motherhood doesn’t mean you have to put your health on the back burner.

It’s time to shift the mindset from “I’ll take care of myself later” to “I deserve to feel good now.” You’re not being selfish. You’re being smart. So, start small, stay consistent, and remember that taking care of yourself is the best way to take care of those you love.

Summary:

Moms often put themselves last, but self-care is essential for health and happiness. Start small with simple habits like setting realistic goals, scheduling workouts, and eating whole foods. Stay consistent and build a support system. Celebrate progress, not perfection, and remember—you can’t take care of others if you don’t take care of yourself first.

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.