Healthy Motherhood Podcast

Boost Your Metabolism + Boost Your Energy even as a Busy Mama

5 Simple Daily Habits - you can implement literally today!

This episode delves into practical daily habits and the significance of quality sleep to invigorate metabolism and boost energy levels for busy mums.

Key strategies include

1. Starting the day with water
2. Incorporating protein
3. Spices like chili, turmeric, and cinnamon into meals
4. Taking short movement breaks, and mindful digestion with post-meal walks.
5. The importance of creating consistent bedtime routines and managing sleep debt to maintain hormonal balance.

00:00 Introduction to Boosting Your Metabolism

01:34 Start Your Day with Water

04:37 Incorporate Protein in Every Meal

07:27 Take Short Movement Breaks

10:27 Spice Up Your Meals

12:10 The Importance of Quality Sleep

18:44 Little recap + Your Action Plan and Next Steps

Start Your 28-Day Mum Makeover Today - more details HERE

Current extra BONUSES:

• Access to our new 7 Day Metabolism Program (out on mon 4th NOV - will be $27 - you get it for free)
• 5x Recipe E-books (low carb, high protein, gluten free, 5 ingredient, vegetarian)
• Weekly Live Workouts until December
• Daily Audio Series to help you implement all these lifestyle changes + educate you along the way - making it easier to sustain these changes long term

In this episode, we tackle the prevalent issue of 'mum guilt' and explore practical strategies for modern mothers to carve out personal time without sacrificing family engagement.

The conversation delves into the emotional struggles mothers face when balancing self-care with family responsibilities. Surveys reveal the significant level of guilt experienced by mothers who feel unable to attend both to family and personal health needs.

I discuss ways to integrate self-care into family routines, set realistic expectations, and improve time management to reduce stress and family anxiety.

Practical tips include involving family in self-care activities, setting boundaries, and implementing simple, adaptable daily routines.

I also highlight the importance of communicating needs within the family and ways to manage stress effectively.

I want you to walk away and begin with small self-care practices and to engage with a supportive community for guidance.

00:40 The Modern Mum's Juggle

04:25 The Impact of Mum Guilt

06:40 Communicating with Your Family

08:36 Time Management Strategies

09:54 Incorporating Self-Care into Daily Life

12:03 Simplifying Self-Care Practices

18:15 Next Steps

Links Mentioned:

1. Try our Free 5 Day 15 Minute Core Classes HERE
2. 28 Day Mum Makeover - Sculpt, Slim Down and Energise Your Body in 15 Minute a Day

Transform Your Family's Health: Making Healthy Eating a Family Affair

In this episode, we discuss how to make healthy eating enjoyable and easy for the whole family. Learn about the challenges busy mums face in preparing healthy meals, the importance of family meal times, and how to encourage children to adopt healthy eating habits.

Discover tips on meal planning, involving children in cooking, and balancing meals. Plus, get insights into our 28-day Mom Makeover Program designed to help mothers integrate healthy habits into their family life.

00:00 Welcome to the Healthy Motherhood Podcast

00:27 Challenges of Healthy Eating for Busy Moms

02:47 The Importance of Family Meals

06:07 Meal Planning Tips and Strategies

16:00 Kid-Friendly Recipes and Sneaky Veggies

20:55 Making Healthy Eating Fun for Kids

22:07 Start Today

• Download our FREE Meal Planning + Prep Guide HERE
• Find out how to Transform Your Mind + Body in 15 minutes a day with our 28 Day Mum Makeover HERE

Today, I'm going to share with you how to unlock the secret to sculpting your dream body in just 15 minutes a day. This is such a special episode because I have seen firsthand and with my clients how absolutely beneficial and incredible, short, efficient at home workouts truly can be to not only build strength to tone your body and to completely change your body shape and to slim down.

So one thing that I know to be absolutely true is that for so many mums we feel like going to the gym or attending a class and doing all these sorts of things either feels so far out of reach or the length of time in which we need to go and do those things accumulates to the mum guilt that we feel trying to actually prioritise time to do things for ourselves.

And so hence Come forth the 15 minute at home workouts now this is something that I have found to be really effective with busy mums because Rather than doing the random odd once a week once a fortnight long hour long workout Doing something consistently on most days of the week has a huge effect not only on your energy levels but also on the changes that you see within your body.

Links Mentioned:

1. Try our Free 5 Day 15 Minute Core Classes HERE
2. 28 Day Mum Makeover - Sculpt, Slim Down and Energise Your Body in 15 Minute a Day

Welcome to this little mini series! It is officially SPRING here in Australia and we have just over 3 months until Christmas 🤯 Which is absolute madness!

This time of year is always my busiest with clients as the warmer weather creates this urgency and desire to actually take action. and prioritise our health and fitness but it also brings about alot of other emotions and feelings if you don't feel great within yourself.

So I wanted to help you and show you how you can just get started! What are the key areas to focus on to see real results and what things within your daily life and habits you need to consider changing or addressing that may be holding you back!

So today let's dive in:

• 5 Lifestyle elements you need to address to see real changes
• James Clear's Habit strategy to change what you do daily to see these long term results and changes
• Establishing your starting point + goals

Get on the Waitlist for our 28 Day Mum Makeover HERE

*** Pre-sale opens this Friday to our waitlist + mailing list only! With an incredible BONUS if you purchase over the weekend 👀

*** We will be kicking off on Monday 23rd September

One of the biggest conversations I have with mums outside of the usual things to do with our health. Our wellness, our energy levels, and how we feel in our body. Is our overflowing mental load. And having this like, decision making fatigue. And for a lot of the mums who come to work with me, who are extremely exhausted, run down and burnt out.

For these mums, it feels like you physically cannot keep going the way you're going, but that you also feel like you can't add any more. To your to do list. And one of the things that I do with my one to one clients after we've gone through and done a reflection and some goal setting and things like that is we actually also start to have a little bit of a look at your week.

1. BIG Brain dump
2. Weekly reset + plan
3. Mindset shifts to go from putting everyone else first always - to choosing you, your health and wellness too
4. Create white space in your schedule for you - schedule in ten mins os daily movement
5. Then choose 1-2 super simple morning routines to give you back energy + clear the mental fog
6. Track these habits on a habit tracker on your fridge - tick them off daily (I talk about this reward loop)

REMEMBER - it generally takes 66 days for a habit to become apart of our life so you do need to be consistent and thats where the tracking come in to help keep you motivated.

PLUS also when you genuinely feel so incredible within a week from just changing some daily habits you want to keep going..

Come + join our community

ON INSTAGRAM: @healthymotherhoodpodcast

Join the Flos Motherhood Facebook Community HERE

Reduce Your Mama Mental Load Workbook Download HERE

Free 15 Healthy Recipes for Busy Mums Download HERE

✨ Plan your week out - Schedule in movement! This has really helped me, overcome some of the mom guilt. That comes with doing things for you - because I know you have to push other things to the side to go and do that but the benefits you get from it are incredible and will change your life.

🌻 Where I am now compared to six months ago just in terms of my energy, that mental fog is gone, I have mental clarity again, and I just feel so good within myself. Most importantly I have so much more enjoyment in motherhood and also passion for my business as well and wanting to support other mums to overcome burnout to really start to just prioritise themselves, their health and their fitness.

Because if you can feel how I feel right now, then that will just amplify your entire motherhood experience on a whole another wavelength.

✨ The other thing that plays a huge role in the unpredictable nature of doing things for you and prioritising your health as a mum is sleep. And obviously during different seasons, we're going to have more sleep. We're going to have more broken sleep, it can be unpredictable at certain times.

I work through shifting this mindset, reaction and perception with so many of my mum clients in regards to morning routines, exercise and lifestyle stuff. If there are things that you usually do and you can't because of sickness or kids waking up, can we integrate them in with it?

So this morning I integrated George with my morning routine. We had a shower, we got ready, we had breakfast together. We put the essential oils on, we put some music on, like, can you integrate your kids into your lifestyle? So it doesn't feel like a burden if things change. And that is the one thing I want you to take into today to really ponder.

How can you shift your mindset when unpredictable things happen in mum life, to still go ahead and do the things. If the kids are sick and they need more cuddles, can we be kind to ourselves and just let go of the feeling that we need to do lots of things. Can you choose gentle forms of exercise at night once they're asleep rather than sitting on our phones and scrolling?

Can you do a Pilates or yoga on, on the floor in your living room when you're watching TV rather than doing nothing because we know that you're going to feel so damn good from it.

So I want you to go into your day today and just start to be mindful of when things happen throughout your day, because we know they're going to, how can you shift your initial reaction to flip it back to that's okay, these things are going to happen.

How can I still do X, Y, and Z today but differently? Release the pressure of a 60 minute workout and be okay with 10. minutes for example

Come + share what comes up for you today mama?

ON INSTAGRAM: @healthymotherhoodpodcast

Join the Flos Motherhood Facebook Community HERE

Free 15 Healthy Recipes for Busy Mums Download HERE

What I learnt from less sugar, less coffee and more REAL FOOD over the last 6+ months as I've gone from being completely run down and burnt out at the end of last year to now having lost over 6 kg, being able to sustain the changes to my weight, body shape and energy levels.. All by changing what I'm doing on a daily basis!

• I wasn't eating enough during the day because I was over caffeinating - I was in a state of fight or flight due to stress and all these things were suppressing my appetite = THEN I was eating alot late at night because I was starving
• When we are starving we don't make the best choices. It's sort of like when you go to do your food shopping hungry - you are guaranteed to buy treats or quick foods too fill you up opposed to going on a full stomach you don't have those cravings and really intense desires
• Caffeine + Sugar are not the devil - that's not what this episode is about - What I do want to share is how I felt - the symptoms I was experiencing and how my life has transformed since reducing both of these things and instead actually eating more REAL FOOD

The intention of this 14 day series is to bring "Awareness" - it takes hearing these things so many times before we realise that yes this is me, I have those symptoms or YES im ready.

I want to change the narrative that is "MODERN MOTHERHOOD" - I want to normalise mums prioritising taking care of themselves with their health and fitness! Even if you aren't doing that right now that you can start, you should start!

Because when we take care of ourselves everyone benefits - You - yourself - your kids - your family and your network! it has this beautiful flow on effect

If you've resonated with this episode I would love for you to leave a 5 star review - it is so helpful for other mums to find this show and become apart of our community!

Xx Tammy

Come + join our community

ON INSTAGRAM: @healthymotherhoodpodcast

Join the Flos Motherhood Facebook Community HERE

Reduce Your Mama Mental Load Workbook Download HERE

Free 15 Healthy Recipes for Busy Mums Download HERE

Meal Prepping has literally changed my life as a busy mum! This has been one of the biggest contributors to reducing my mental load and she was overflowing (imagine not having that same conversation asking everyone what they want for dinner, getting "I don't know" or not helpful answers and having a plan or even having food already cooked)!

It gave me back more quality time with my family to be present, make memories and be less stressed because hello less BIG dishes!

The most beneficial effect it has had on me and my body has been the sustained energy and how now when I eat balanced meals, I don't need to sleep walk to the coffee machine or reach for sugar! I just feel energised and have more mental clarity!

If Meal Prepping is something you've wanted to try and weren't sure where to start or you want to do more of it!

• Download my Free Meal Prep Guide here - I share tips, favourite recipes and more!

Come + join our community

ON INSTAGRAM: @healthymotherhoodpodcast

Join the Flos Motherhood Facebook Community HERE

Reduce Your Mama Mental Load Workbook Download HERE

Free 15 Healthy Recipes for Busy Mums Download HERE

Today I hosted this episode Live on Instagram as I wanted to do a little check in and talk all things...

YOUR THOUGHTS - DICTATE YOUR ACTIONS - YOUR ACTIONS DETERMINE YOUR FUTURE

So often we are waiting for a "better time" to take action or when we're "not so busy" when in reality if your a mum you are always going to have things happening and if you want to change something bad enough you actually just need to decide by shifting your mindset to prioritise that thing..

Once we then shift your mindset to prioritise it - our aligned action will change which means the course or pathway we were forming for our future will change.

Buddha said “The mind is everything. What you think, you become.” There is truth in this statement. If you can control your mind, you can dictate the course of your life. You can either be held captive by your thoughts or set free by them. Whichever one you choose will determine the quality of your life

Come + join our community

ON INSTAGRAM: @healthymotherhoodpodcast

Join the Flos Motherhood Facebook Community HERE

Reduce Your Mama Mental Load Workbook Download HERE

Free 15 Healthy Recipes for Busy Mums Download HERE