Here are my tips and tricks to drink more water! One of my most asked questions from moms is how to keep up on all of the water that we need to drink each day. Between all of the snacks, school stuff, and laundry, how are we supposed to stay hydrated? I totally get it Mama. 

Drinking water is super important. In fact, it's one of the most important (and easy) choices that we can make for our health.

In this article, I cover why it is so important to increase water consumption as well as share my top tips and tricks to drink the most water for moms and their families.  

Disclosure: Us Mama's are busy and we have the gift of home delivery, so for your convenience I have included some links of my favorite things from Amazon. I may receive some commissions for any purchases that you make through those links, making it possible for me to give you more tips to be a healthy and happy mama. Thank you for your support!

Want to learn my favorite tips to stay hydrated? Keep reading...

You know all of those skin care products in your bathroom drawer? They may or may not work, but do you know what will work every single time? You hydrating your skin through drinking water. 

Hydrated skin is healthy skin. Working from the inside out will help your skin glow in the best way possible- here is an article from the University of Washington to prove it.

Did you know that one of the top signs of dehydration is irritability? 

Think about it- when you are dehydrated your body has to work harder so it gets tired faster. 

Whenever I or my kids are extra irritated, one of the first things I do is sit down with a big, cool glass of water to help my body calm down.

A hydrated brain is going to contain up to 30% more information. That’s a lot. 

Whether you are about to go into that super important meeting, listen to your favorite podcast, or set your next amazing fitness goal (tips on how to do that here), your brain will work better and you will learn more if you are hydrated. 

Need more proof? Here are 7 ways that staying hydrated increases brain activity.

Drinking water is so important for every one of your organs. In fact, dehydration is one of the main causes of stroke and cardiac arrest.

Think about your car, if you always expect it to run without an oil change, how can you realistically expect for your car to run smoothly? Just like your car needs fresh oil, you need water!

A good water bottle is key to a successful water cup, which is why I created the Healthy Mama Happy Mama water cup! I take this cup with me everywhere and I get a LOT of compliments on it. 

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The best part? I can easily drink 100+ oz every single day whether I am at the park, doing 10 loads of laundry, or writing a new blog post, this water cup is perfect for helping me stay hydrated all day long!  

For only $10, this cup is definitely worth it

When I was working in an office space, I had a pretty set schedule where I was able to drink water pretty consistently. When I started staying home with my kids though, that routine, and my water consumption, seriously went downhill. 

I felt awful and I knew it was because I wasn’t making my hydration a priority. 

So, I started setting little meetings with myself every few hours to finish drinking my entire water bottle and refill it. The times of day were usually 10 am, noon, 2, 4, 6, and 8 pm so that way I am hydrated throughout the entire day, but I have enough time before bed so I won’t have to get up and use the bathroom while I am sleeping. 

If you aren’t sure how to set a smart drinking schedule, consider setting a SMART goal- which you can read more about here. 

There are tons of benefits to drinking water first thing in the morning. It is so beneficial that even celebrities like Cameron Diaz has written about how she keeps a full glass of water by her bedside for the morning. (you can check out her book here- one of my favorites!)


For one, it starts the day off on a healthy note, it gets your mind geared to make healthy choices for the entire day. For another, it's an easy way to get that first 8-16 oz in so its even easier to hit your goals. 

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One of the greatest reasons to drink water as soon as you wake up is that it can ‘wake up’ your system. When water is the first thing to hit your digestive system in the morning, it helps prepare all of your organs to function the most efficiently all day long.

This is a trick that has been used for decades to help encourage more water drinking in families- add frozen fruit instead of ice to your water. It can add a slight taste to the water, it is fun (so it encourages more water drinking!), and it looks more appetizing than your regular ice cubes.  

My kids favorite additions are frozen grapes, berries, and watermelon (I have also used lemons- which is great for detoxing- but that was more for me than them). I typically just buy a bag of frozen fruit at the store, but if I can get it fresh and freeze it myself I will do that. Honestly it depends on how busy I am, you know how mom life goes.

Having a cute reminder doesn’t hurt either. I try to print and hang cute reminders around my house, so I made this cute printable for you to hang on your fridge! I tried it out on my fridge and it is a fun way to check off water for the entire family. ​

Adequate water intake is essential to good health for you and your family. It is also one of the easiest ways to be your healthiest self. 

You deserve to be hydrated, Mama. 

Cheers!

• How to set SMART goals

Setting smart fitness goals for a beginner is so important, especially as a mom. Setting attainable fitness goals from the very beginning can often be the thing that sets you up for success. 

Whenever you work with a trainer, the goal should be to set goals that are challenging, realistic, and help you feel your best. If you shoot too low, you will typically get bored but if you shoot too high then statistically speaking, you will potentially give up.

You deserve the best so let's get it!

Disclosure: Us Mama's are busy and we have the gift of home delivery, so for your convenience I have included some links of my favorite things from Amazon. I may receive some commissions for any purchases that you make through those links, making it possible for me to give you more tips to be a healthy and happy mama. Thank you for your support!
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As your trainer, all I want is for you to succeed- and you will, with setting a plan using the SMART Goal template. I use this for all of my clients and I want to encourage you to try it out as well. 
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Curious about implementing a SMART fitness goal into your health? Keep Reading...

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There are two types of goals: process and Product goals.

When you are setting your goals, there are two ways of setting those goals. The first, is a goal through the process. This goal type tends to be more beneficial because this goal focuses on more elements that you can control. 

An example of a process goal is something like ‘I want to work out for 30 minutes 4 times a week for the month of March.” This type of goal is easy to do and can be done by scheduling time for yourself and following a plan like Mama’s Muscles - a workout program that I designed for Moms with 4 weeks of workouts that are quick and efficient to help you meet your goals.

A process type of goal is easier to track and know when you have been successful.

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The other type of goal is a product goal, which is where you are focused on the product at the end.

A great example of a product goal can be ‘I want to be the mom with a six pack’ or ‘I want to be able to run a 5k without stopping’. 

A process goal is hard to celebrate along the way and stay motivated, but can be extremely rewarding once you have completed the goal.  

Both product and process goals are great for helping you be successful in your journey to setting a fitness goal. 

Whether you choose a process goal or a product goal, both should be as detailed as possible through the SMART Goal Method.

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In short, SMART is an acronym that stands for:


S- specific
M- measurable
A- attainable
R- realistic
T- timely


This sounds simple enough, but it can get a little confusing when you begin creating your fitness goal.


Let me break it down for you

Specific Fitness Goals are clear and concise. Let's use the goal of wanting to get into the habit of working out again. That goal is clear, but not concise enough.


To make it more specific, you can choose a workout program like Mama’s Muscles to get the ball rolling. Especially since I designed this workout program for beginner workouts for moms, this is a great program. 


So now your new goal is to do all four workouts a week from the Mama’s Muscles program for the next 4 weeks. That’s specific!

Measurable goals are completed by having concrete evidence that your goal was completed. 


Marking on a calendar, for example, is an excellent way to mark when you did the workouts for the month and if you were able to achieve the original goal of working out four times a week for four weeks through the Mama’s Muscles Program.

Attainable Goals are ones that are possible to achieve. With fitness goals, some clients have the idea to reach for the stars and create goals that are unrealistic with their lifestyle. 


For example, I have three young children which I carried with my own body. While that is wonderful, it has taken my workouts from several hours a day to several minutes a day. I have to set goals that are attainable, which means quick, effective workouts. 


Moms need workouts that are quick, effective, and can be done with young kids around. Life is hard enough! Don’t over complicate your workouts too. Keep them simple, effective, and attainable.

Realistic Goals are goals that have an objective to succeed. 

In going with our current example, having a goal of completing all four workouts for four weeks with the Mama’s Muscles program is completely possible for you Mama. 

The workouts in this program are no more than 20 minutes and they will make you sweat! You will definitely notice a slimmer waistline, more endurance, and more energy with a realistic goal like this one. 

Sign up HERE to get the new Mama’s Muscles program!

Timely Goals are ones that are set to be completed by a specific time with a clear start and end date. 


Which is why I created a program like Mama’s Muscles! For any mom (especially you!), completing all four weeks of Mama’s Muscles is incredible. To focus on doing all four workouts each week for all four weeks will help you on your way to a better you by the end of the month!

Any goal can be a SMART goal. 

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Shoot, choosing to shower can be a goal (especially in motherhood!). Here are four goals that I work with my clients on as well as a free printable planner to help you succeed for the entire week!

That’s right mama, drink up! 

Water keeps you feeling happy, your skin clear, and your mind more productive.

I love drinking water and encouraging my kids to join me (it does increase energy and help stop tantrums) but sometimes it can be hard to encourage them to drink enough water. 

To help, I made this water challenge for them and they LOVED it. It was so great that I made it free for you all (because you know that I always have your back).

>>>> Check it out here <<<<

When we eat fake, processed food, it’s like when your kid puts a toothpick in the battery compartment of their toy robot and expects it to work. But it won’t, because that toothpick isn’t the right energy source. 

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Like the robot, our bodies need the correct energy source of nutritious food. Eat an apple, some carrots, anything from the earth and watch your energy (and productivity) soar!

Join me for Mama Mondays on IG live.

We were meant to move! I know it can seem challenging to make the time for it, but it is SO worth it. I work with moms to help them begin their fitness journey and I want to help you too! 

Every Monday at noon, I have a free 20 minute workout for moms- join me next week! @healthymama.happymama

When I know what needs to be done and I don’t write it down, the tasks feel so burdensome. I started taking the time in the morning to write down those heavy things I needed to complete. Whether it’s to write a new blog post, cook that bag of dried beans, or take a shower. If it’s important, it goes on the list! 


Sign up here and receive my free printable that I have my clients use daily!

Establishing a fitness goal for a beginner workout plan doesn't need to be difficult. Apply the SMART goal aspects into your goal planning and your chances of succeeding are MUCH higher.

You deserve to feel your best- set your goals, use this weekly planner and let me know how I can help you succeed. 

You got this, Mama. 

- Working Out with Kids Around- Tips from an actual Mom

​- Arm Workout For Moms

- Be the First to Know about my NEW workout program- Mama's Muscles!

Working out with kids around can be difficult. As a fitness instructor, there has been countless times when a quick exercise routine turns into half of the day after tantrums, snack breaks, and other demands that no one saw coming. It can be hard, but not impossible.

In fact, this one of my most asked questions among the community- how the heck am I supposed to exercise with kids around???  

I have three kids- ages 5, 4, and almost 1- I have experienced it all when it comes to working out with kids around. I think the most important thing to remember is that you and your family deserve this. Mama’s health is EVERYTHING- right?

Here are a few quick tips and tricks that have worked for me to workout effectively and with kids around.
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​Disclosure: Us Mama's are busy, and we have the gift of home delivery, so for your convenience I have included some links of my favorite things from Amazon. I may receive some commissions for any purchases that you make through those links, making it possible for me to give you more tips to be a healthy and happy mama. Thank you for your support!

​​I do NOT do early morning workouts- despite being a morning person.

​Sorry- it doesn’t work for me. It’s too loud and waking up my kids at 5:30 just isn’t worth it to me. When I have tried early morning workouts, I find that I am too stressed out over waking up everyone that it just isn’t a good use of my time. Maybe when I have the space and I am not working out in my living room, or when the kids are older and don’t want to be involved in everything that I do.


I still wake up early- I think that it is such a gift and I still encourage you to try to do it. I would rather use that time to relax, drink coffee, set the days intentions and pray. For me, that is a better use of my time.

​Set real expectations and know that the first week will be tough

Whenever you try out something new, whether it’s a new exercise routine or knitting, your kids will want to be a part of it. Its science or nature or something. Just know the first few workouts that you do your kids will want to be a part of it.


The first week is for establishing a set of rules like ‘don’t sit on Mama during sit-ups’ or ‘ask mom to get you a snack until she’s done’. You’ll find that your family has their own unique set of rules so be patient. I always include this part in my workout programs that I design for Moms because its important for everyone to be on the same page. 

My latest workout program Mama's Muscles has an entire page dedicated to having a conversation with your family to help everyone understand that each workout is fast and Mama needs to be left alone to complete them. I always recommend this program to moms for when they are establishing healthy habits because the workouts in Mama's Muscles are all under 20 minutes. I know it sounds crazy, but this workout program has helped a LOT of moms establish healthy habits in their own living room. 

​You kids might want to join your workout and that’s okay
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There are some days where they wake up and have so much energy, they are bouncing off the walls. On those days, I try to do more high energy cardio-type workouts like kickboxing or a HIIT workout with lots of jumping. That way, they can jump in and burn energy while I am increasing my own.

Play it by ear the first couple of workouts and see what your kids enjoy. We also encourage a lot of yoga through our favoritechildren’s yoga instructor Cosmic Kids on Amazon Video.

Another option is to go on a walk! You can go to the local store, a church parking lot, anywhere! Just get them (and you) moving so that way they can burn all of that energy. A great trick that I have to help my kids get excited about walking with me is a scavenger hunt! It's super easy and fun to get kids moving and observing nature. 

Your kids also might want to sit out and that’s okay, too

​For the days your child doesn’t want to join in on the fun, I try to keep certain activities just for then. I have alist here of activities that are great for independent play for young kids while you are doing an upper body workout. 


When I created Mama's Muscles, I created it as a tool for real moms to be able to workout with or without kids around in a quick, efficient way. All of the moms that I train need need workouts with minimal equipment and less than 20 minutes, so I created this program so moms could maintain their sanity in every season of Motherhood.

 
Get Outside!

Sometimes kids need a change in location to find a new game and leave you alone. That means you might need to get creative and workout at the local field or playground (you can find my go-to park workout here that only requires body weight).

That’s okay! Remember, the goal is to feel healthy, and that can happen anywhere- even the local elementary school.
 
Mama- you can do this. You are worth it! Give yourself the permission to exercise even with kids around and you will not regret it.

​Moms need muscles! You know this- kids are heavy.

Muscles provide the freedom to do what motherhood requires us to do- especially upper body strength. With a set of dumbells, I created an upper body workout routine for mama’s so that we can do everything to live our healthiest, happiest life.

From the moment that tiny 7 pound newborn is placed in your arms, your upper body needs to be able to carry them a lot. Not to mention all of the other things that you need to bring along with you- the diaper bag and the dreaded car seat. You need that upper body strength to maneuver motherhood safely and painfree.

The average weight of a newborn carseat is between 10 and 20 pounds. WHAT.
That means you are potentially carrying 30 pounds after having a newborn. And you know this mama, but the kid only grows from there. And so does the amount of things that you are carrying!

I said it before and I will say it again- Moms Need muscles.

Disclosure: Us Mama's are busy and we have the gift of home delivery, so for your convenience I have included some links of my favorite things from Amazon. I may receive some commissions for any purchases that you make through those links, making it possible for me to give you more tips to be a healthy and happy mama. Thank you for your support!
 
For this workout, you need a set of moderately heavy dumbbells- Something that challenges you the last couple of moves. For example, if you are able to complete all 20 reps, you will need to increase your weight. The last 2-3 should be difficult, but possible. 

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You can do it Mama!

I designed this workout to allow interruptions, which is perfect with littles running around. So get to it and when you are done, refuel with my favorite green smoothie.  

I worked 9-5 as a fundraiser for a few nonprofits in the Pacific Northwest. In a nutshell, I met with donors and shared the needs of the company. For example, if a shelter needed more beds for their guests or a hospital wanted to throw a party for their children’s ward. It was so fun- I met some incredible people who earnestly wanted to help those in need. Through this job I learned the importance of relationships and connection but the reality was that I was sitting for hours at a time (with no time to workout), not focusing on my nutrition and generally unhappy.

I ended up quitting when my daughter was experiencing some pretty strong anxiety and fear of the big bad wolf (long story). She needed her mama so I quit. You get it.

After a few months off I got antsy and I needed something for myself. I had mentioned to my husband earlier in the year if I could start my career path again I would’ve gotten my job in fitness and taught workout classes. I missed those relationships and connection that my job had brought me.

This is where it all happens Mama. Opportunity came!  

As a fitness instructor, I get asked a lot about what is in my gym bag. I definitely believe that there are specific things that you need to help you be successful at the gym. Whether you are a beginner or a complete expert, here are some gym tools that will help you get the most out of your time at the gym. 

Disclosure: Us Mama's are busy and we have the gift of home delivery, so for your convenience I have included some links of my favorite things from Amazon. I may receive some commissions for any purchases that you make through those links, making it possible for me to give you more tips to be a healthy and happy mama. Thank you for your support!

​Here are my gym bag essentials:

Gym Bag
First things first, you need a good gym bag with lots of space with a spot for shoes, if you can manage it. This bag is great and comes in neutral colors as well as an adorable pink or purple (which are always my preference). 

Water Bottle
Water is essential when it comes to our health. Literally. Every single part of our bodies cannot function without it. So grab that water bottle and don't leave home without it!


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Tennis Shoes
I love these shoes when it comes to living that fit mom life. Theres something transformative about getting to the gym and changing into these Nikes especially. They carry incredible support for your feet and ankles so you can run on the treadmill or lift weights with the stability your muscles and joints need to be successful.

Bluetooth Headphones
Gods gift to Mama's everywhere. Headphones like these will help play the music to get you in the right headspace without any wires to get in your way. Trust me, they are worth it.

Dry Shampoo
This one doesn't need a lot of explanation. If you are trying to get in a quick workout before preschool pickup, this product is perfect for us busy mamas.

Mixed Nuts
I always have these Planters mixed nuts in my bag. They are a perfect energy boost before or after a workout to get you to the next thing that Mom life demands. Packed with protein and good fats, this is definitely a snack one of those things that you didn't know that you needed, until you need them. 

Nuun Hydration Tablets
These things are great! They are filled with electrolytes and help you rehydrate after a good sweat. Which is so important, especially for a nursing mama. You just take a tablet and drop it into your water bottle. You won't regret it!

Tell me Mama's Did I miss anything? Let me know in the comments!