Busy Moms: A Quick Guide to Keeping Your Fitness Routine as the Months Get Warmer"
- Sherri M. Herman
- 1 day ago
- 7 min read
Whether you're starting from scratch or just need a reset, these spring fitness tips for moms will help you find your rhythm again.
Back in January, I sat down with Ashley Welling of the Fitness and Family Podcast to talk about overcoming perfectionism and people-pleasing. I really enjoyed my chat with Ashley, so I invited her to share her voice with my community through a guest blog post, and I was so pleased when she agreed (thanks Ashley!).
Ashley put together this blog post especially for the moms in my community, with practical tips for keeping your fitness routine as we settle into spring and with summer right around the corner.
Not a mom? Keep reading anyway. I promise you'll walk away with something useful.
I truly believe that physical health is mental health. They're not separate. To feel our best, we have to tend to both.
As the days get longer and the temperatures rise, life tends to get busier—especially with kids’ sports and activities filling up your schedule. It’s no surprise that your fitness routine can start to slip. And it’s not your fault. There are only so many hours in a day, and as one person, you naturally prioritize your family first. Often, the thing that gets pushed aside is the routine you worked so hard to build.
Here are some practical tips from one busy mom to another to help you stay consistent with your fitness routine.
1. Prioritize sleep—it’s non-negotiable
If you’re not getting around 7–8 hours of sleep each night, it’s much harder for your body to function at its best. That means less energy, poorer food choices, and not drinking enough water to properly fuel yourself for a workout.
When you don’t get enough sleep, it impacts your body in more ways than you might realize. Your energy levels drop, making workouts feel harder than they should. Your body also produces more stress hormones, which can increase cravings—especially for sugary or high-carb foods—and make it more difficult to stay on track with your nutrition. On top of that, sleep is when your body recovers and repairs muscle tissue. Without enough rest, you’re not only limiting your progress but also increasing your risk of injury.
Simply put, skipping sleep doesn’t just make you tired—it makes it harder to stay consistent, feel strong, and see results. Prioritizing rest is one of the most powerful things you can do for your overall health and your fitness routine.
Listen to my podcast episode below as I talk about “Simple Ways to Sleep Better.”
2. Stay hydrated—your body depends on it
Drink water, and plenty of it. Water is the most essential nutrient in your body, and it becomes even more important during the hot summer months. When you’re dehydrated, you may start to feel sluggish, making it harder to find the energy or motivation to even begin a workout.
A simple way to stay on track is to set a timer on your phone every 60 minutes to drink about 8 oz of water. If you’re awake for 14–16 hours a day (factoring in 8 hours of sleep and time to wind down), that adds up to about 112–128 oz daily. A general guideline is to aim for about half your body weight in ounces. Over time, this will become second nature and you won’t need the reminders—you’ll have built a sustainable, healthy habit.
Water is critical for nearly every function in your body. It helps regulate your body temperature, supports digestion, transports nutrients, and keeps your joints lubricated. It also plays a key role in muscle function and recovery. Without enough water, your body has to work harder to perform even basic tasks, which can lead to fatigue, headaches, and decreased workout performance.
Quite simply, staying hydrated helps you feel better, move better, and show up stronger in your daily life and your workouts.
Listen to my podcast episode below as I discuss 8 Healthy Habits.
3. Adjust your workout time to fit the season
If you usually work out in the evenings, summer may be the perfect time to shift to morning workouts. With longer days, kids’ activities, and more social plans filling your evenings, getting your workout done early can help you stay consistent without feeling like you’re sacrificing family time. Most gyms and studios offer both morning and evening classes, so give yourself permission to be flexible.
It’s easy to feel attached to your favorite class, instructor, or even your usual spot in the room—but what matters most is adapting to what your life needs in this season. Summer often calls for a new rhythm, one that balances taking care of yourself while also enjoying time with family and friends.
If the idea of morning workouts feels challenging, here are a few common hurdles and how to work through them:
a. Getting home to your kids
If you need to get back to help your kids get ready for the day (and you already have someone home while they’re still sleeping), it’s okay if you can’t stay for a full class. Talk to your instructor ahead of time. As an early morning fitness instructor, I see this often—some people can only stay for part of the workout, and that’s okay. Even 30 minutes is effective. Just make sure you take a few minutes to stretch before heading out.
b. Not loving gym showers
Totally understandable—this can take some getting used to. But sometimes small shifts make a big difference. If your schedule requires you to go straight from the gym to work, simplifying your routine can help. Try showering the night before (skipping your hair), then washing your hair at the gym and using a quick body wipe or rinse. Keep your gym bag stocked and ready to go to make mornings smoother. It might feel uncomfortable at first, but after a few weeks, it becomes part of your routine—and the payoff of having your workout done early is worth it.
c. Struggling to wake up earlier
This is one of the biggest barriers. Start by gradually adjusting your bedtime and wake-up time by 15–20 minutes each day instead of making a drastic change. Preparing the night before—laying out your clothes, packing your bag, and planning your workout—can also make mornings feel much easier.
d. Feeling low energy in the morning
If you’re not used to morning workouts, your body may need time to adjust. A small snack like a banana, a handful of nuts, or even just water can help wake up your system. Give yourself a couple of weeks—your energy levels will catch up as your routine becomes more consistent.
Shifting your workout time isn’t about being perfect—it’s about being adaptable. When you find a routine that works with your lifestyle instead of against it, it becomes much easier to stay consistent all summer long.
If getting to the gym in the morning isn’t realistic and evening workouts have been hard to stick with, check out my home workouts below.
I’ve also included two podcast episodes to help you build a consistent workout
4. Can’t complete your full workout?
Do what you canLife happens, and there will be days when your planned workout just isn’t realistic. Instead of skipping it altogether, shift your mindset—something is always better than nothing. Here are two simple ways to still stay active:
a. Go for a walk
Walking is one of the easiest and most effective forms of movement. It’s low impact, accessible, and backed by countless health benefits. It gets your muscles moving, improves circulation, supports heart health, and even boosts your mood and mental clarity. Even just 20 minutes around your neighborhood or on a treadmill can leave you feeling refreshed and accomplished.
Pro tip: Try stacking your walk with something you enjoy—listen to a podcast, music, or take a call. It makes the time fly and gives you something to look forward to.
b. Move during your kids’ activities
This might feel a little out of your comfort zone—but it works. Instead of sitting on the sidelines for 30–60 minutes during practice, use that time to move your body. Try doing 10 squats, walking lunges along the field, or low-impact jumping jacks. It doesn’t have to be perfect or structured—just keep moving.
You might feel a little silly at first, but chances are other parents are thinking the same thing (and secretly wishing they joined in). You may even inspire a few people to jump in with you and turn it into something fun and energizing.
Helpful tips:
Keep it simple—pick 3–4 movements and rotate through them.
Wear comfortable clothes or bring a pair of sneakers so you’re ready to move.
Set a small goal, like moving for 10–15 minutes instead of the entire practice.
At the end of the day, consistency isn’t about doing everything perfectly—it’s about finding ways to keep showing up, even in small ways.
Explore my YouTube channel below for quick, effective home workouts that fit into your day.
Plus, listen to one of my favorite podcast episodes to help you refocus and rebuild your exercise routine when life gets hectic.
In summary, as the days get longer and the weather warms up; your fitness routine doesn’t have to disappear—it just needs a few adjustments. Prioritize the basics first: sleep and hydration. These are non-negotiables that keep your body and mind functioning at their best. From there, be flexible with when and how you work out. It doesn’t have to be intense every time—simply moving your body is enough to maintain consistency.
Thank you for reading.
Want more? Connect with Ashley below.
Fitness and Family Podcast (Wellness Podcast)
YouTube Channel (Home Workouts)
Facebook (Recipes, Daily Life and more!)
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