Healthy Motherhood Podcast

Today we go over “How to Create Your Morning + Night Routine as a Busy Mum”

1. Stop overcomplicating things - Start trialling things, see what works, what doesn’t and choose 1-2 simple things for you
2. Involve your kiddies - integrate some things for the whole family
3. Slow down, start to become more in tune with your body and begin to become aware “how busy” or “rushed you are” and that it’s okay to slow down. THIS IS S A MUST IF YOU WANT TO SEE CHANGES IN YOUR BODY
4. Build Your routine toolbox

• Hydration - start with water
• What things bring you joy? Start including some of these things
• Mindfulness - simple practices
• Skin Care Routine
• Stretch, warm shower, cup of tea, essential oils, technology delay or off, movement, choose 1 form of mindfulness before bed will reduce cortisol levels and

Come + join our community

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This modern motherhood journey is YES challenging we have new things to navigate that previous generations have not and I want this to be a safe space that you can come to feel comfortable, motivated and apart of a community where ewe value and show you that you can prioritise your health, wellness and fitness and that is the normal here.

I want to really show you and allow you to see how your life can change by looking at the things you do daily + these elements are the key to long term results.

Stress: Even if you don’t add any exercise to your schedule on a daily basis but you changed your lifestyle habits and one of these things you asses, became aware of and tracked was when you were in a stressed state - this could change the game for you.

No matter whether you are a stay at home mama, working mama, mum in business, what ever your role looks like in this modern world - there are no rule books or blueprints for you to follow to know where to start and how to take care of yourself in this modern world.

How starting to shift certain aspects of slowing things down, introducing mindfulness practices into your day, getting in tune with your body and having a toolbox to pull from can make your life simpler and change how you fell and how your body looks.

We in modern motherhood need flexibility, simplicity and a toolbox.

** Start looking for signs, symptoms and trigger of stress

** Every stage of motherhood needs to start with “LEARNING HOW TO BREATHE”

• Using our diaphragm is one of the most powerful tools in your toolkit. It tells you and shows you so much
• It can show you if your in a state of stress, if your breathing functionally

Learn how your diaphragm can help you to reduce stress and heal symptoms to help you on your journey.

FIND US ON INSTAGRAM: @healthymotherhoodpodcast

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Free 15 Healthy Recipes for Busy Mums Download HERE

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Back at the end of 2023 - I was run down and completely burnt out. I wasn’t sleeping enough, staying up late, over caffeinating, eating too many snacks, treats and food late at night & probably having a couple of coffee’s before 9am.

In literal pure SURVIVAL MODE

I knew that I was busy, over committed and doing too much, I knew that I was not spending enough time with my little boy and ultimately juggling too many balls. BUT I just had in my head I needed to make it to Christmas and then I could reset and figure out the next step to change my current reality.

Christmas came like a tornado - I got sick with a tummy bug + missed Christmas with my beautiful family. This hit me hard and I knew that I couldn’t and wouldn’t miss out of these things again.

So what did I do:

• Sat - reflected - took time to be still and actually take in my current reality, how I felt energetically, within myself, about myself, within my work and business
• And to be honest it wasn’t until I gave myself this space that everything became so clear with what ended to change and that the first step was “STOPPING THE BUSY” + putting myself, health and wellness first.

So I got my things in order and then in February I said to my husband I’m doing a 3 week RESET.

• 1 coffee per day - more water
• No sugar/ only natural sugars no added or processed
• Cooking 90-95% food at home
• More protein, more veggies, less crappy carbs, snacks and treats
• More daily steps
• Reduce stress - and come out of fight or flight mode (as this had me holding onto this puffy layer and weight around my tummy and legs)

I saw HUGE changes because my body was in such a stressed state and I have to say genuinely addressing this part of your lifestyle is significantly overlooked as apart of any health or weight loss program

And to date has been the biggest key factor for long term sustainability of maintaining these results and getting closer to my goals.

I’ve always said it’s not just what you eat and exercise - it’s your entire lifestyle.

FIND US ON INSTAGRAM: @healthymotherhoodpodcast

Join the Flos Motherhood Facebook Community HERE

Free 15 Healthy Recipes for Busy Mums Download HERE

JOIN “FIT WITH FLOS” - our Health - Wellness - Fitness Online Membership for busy mums HERE

Episode 11: Day 5 - Boost Daily Steps + At Home Exercise

Our lifestyle and daily habits have a significant impact on whether we stay feeling the way we currently do or whether we get to a point where we feel fit, strong, confident within ourselves and our clothes.

One thing I know for sure is that working with mums for over 13 years in the fitness industry and now being a mum myself is that YES it god damn is challenging to work on yourself as a mum and to stay consistent.

BUT the longer you tell yourself it isn’t possible or it’s too hard, the longer you will stay here, indoor current reality.

A key component of achieving this lifestyle change and being more consistent is to shift our perception from what movement and exercise looks like now as a mum. You honestly do not need an HOUR LONG GYM WORKOUT, hell you don’t even need a gym or a pilates studio.

You can change your body shape, lose cm’s, weight and tone your body exercising at home and increasing your daily steps.

Let me break it down for you

FIND US ON INSTAGRAM: @healthymotherhoodpodcast

Join the Flos Motherhood Facebook Community HERE

Free 15 Healthy Recipes for Busy Mums Download HERE

JOIN “FIT WITH FLOS” - our Health - Wellness - Fitness Online Membership for busy mums HERE

Ep 10: Day 4 - Balancing Your Meals - Beat the Bloat + Reduce Sugar Cravings

So many of my clients that come to see me all have alot of the same symptoms in common:

• Really low energy, exhaustion or burnt out
• Over flooded with their mum mental load
• Holding onto weight around mid section, hips and thighs,
• General puffy layer all over their body
• Everything they have tried hasn’t really worked

Alot of the things we’ve spoken about over the last few days are all significant players for these symptoms + how the next few days of episodes are breaking down more strategies to help get some relief, reduce bloating and sugar cravings.

If we start to reduce our sugar intake and eating more real food you will have less peaks and troughs with energy mid morning or arvo.

• You might find if you are reducing your caffeine that these energy peaks and troughs might not normalise for 4-7 days, so please be patient!

If you can relate to alot of this - keep listening!

Xx Tammy

FIND US ON INSTAGRAM: @healthymotherhoodpodcast

Join the Flos Motherhood Facebook Community HERE

Free 15 Healthy Recipes for Busy Mums Download HERE

JOIN “FIT WITH FLOS” - our Health - Wellness - Fitness Online Membership for busy mums HERE

Ep 9: Day 3 - Hydration + Coffee - The Low down on your LOW Energy

This is for the mama who is honestly ready to see real changes to her energy levels and body shape! You might feel like you are trying all the things and nothing is working.. Today’s episodes is absolutely key and the first step I take all my clients through.

The low down on my Auto Immune Condition as a 16 year old and how this not only impacted my decision to enter into the health and fitness industry to share and show you the power of taking care of our bodies and how eating real clean foods, moving our bodies and living a low stress life can help to not only overcome/ prevent so many health conditions but also so that you can live a quality life.

Over my last 13 years in the industry I’ve been sharing these lifestyle changes with the mums I’ve worked with over this time to completely change their outlook, energy, lifestyle, injuries and quality of life - but also that of their children.

So I’m excited to share a little more in depth about my story and the journey I’ve been on and some of the things we do daily that seem so simple but can have a huge impact to either keep us stuck or progress forward.

Xx Tammy

FIND US ON INSTAGRAM: @healthymotherhoodpodcast

Join the Flos Motherhood Facebook Community HERE

Free 15 Healthy Recipes for Busy Mums Download HERE

JOIN “FIT WITH FLOS” - our Health - Wellness - Fitness Online Membership for busy mums HERE

This Challenge is here to honestly support you as a busy mum to reduce bloating, this puffy layer you hold over your body when you are stressed and run down, help you get started on this journey to change your body shape and lose a little weight.

• We are addressing daily habits + routine that you need to change to see real results
• Tracking Habits - inside a habit tracker - when we tick something off it gives up this reward in our brain to keep showing up (we chat through the reward loop)

Common habits I see:

• Dehydration and or over caffeinating - CHOOSE a hydration goal + reduce coffee
• My favourite is to start your day with a glass of water before anything else
• Protein with each meal (definitely starting with breakfast)
• Daily Steps - Assess your current activity and steps level and then set a goal
• Balancing Meals
• Sleep - bed time - wake time - how going to bed earlier is a KEY to improving your hormones and can be a key to seeing real changes to your body shape
• Night time wind down to reduce stress - even just taking 10 deep breaths
• The more times throughout the day we can reduce our stress levels is going to help us. Move out of this constant fight or flight state
• Diaphragmatic breathing - master it

FIND US ON INSTAGRAM: @healthymotherhoodpodcast

Join the Flos Motherhood Facebook Community HERE

Free 15 Healthy Recipes for Busy Mums Download HERE

JOIN “FIT WITH FLOS” - our Health - Wellness - Fitness Online Membership for busy mums HERE

14 Days to Kickstart Your Healthy Mum Journey

Show up for yourself over the next 14 Days - tune into the podcast for the next two weeks to go through these episodes and start implementing the strategies I walk you through to integrate habits and routines into your life to see real changes.

Remember that "nothing changes if nothing changes"

Its not selfish to show up and do this for you! Your family want you to take care of you and to be the best version of you in motherhood.

So if you are ready to take action - tune in! Consume but then also IMPLEMENT.. Make the small changes + then keep going.

When we feel these changes in our energy and the way we feel in our bodies sooner we are more motivated to keep going to make these changes apart of our life.

Let's start taking care of you! Enjoy and let's take action mama

FIND US ON INSTAGRAM: @healthymotherhoodpodcast

Join the Flos Motherhood Facebook Community HERE

Free 15 Healthy Recipes for Busy Mums Download HERE

JOIN “FIT WITH FLOS” - our Health - Wellness - Fitness Online Membership for busy mums HERE

Here is what I would suggest for you to focus on for the next 2 weeks if you want to see real changes to your energy, bloating, body shape and weight

1. Just decide - make the decision - then don’t mess around - MOVE - don’t wait any longer - the waiting until tomorrow or next week is the reason why you’ve not done anything about this until now
2. Get specific - your current reality - how you feel now - VS - how you want to feel - what is your long term - end goal - if your goal and focus is to change body shape or lose weight! You need to take photos of where you are now + measurements = just like when you set a goal if it isn’t measurable it’s hard to know when you’ve achieved it - Get your starting point even if it scares the shit out of you
3. Tell your people - don’t do this in secret - tell your partner, wife, husband - the people you live with! This is a crucial component - support and accountability is absolutely crucial when you want to change your life! I cannot say this any louder - if the loved ones you live with get on board - you will be more likely to keep going - see results and change your entire families habits - lifestyle and quality of life
4. Commit to change these daily habits = drink more water, less caffeine, have protein with each meal, less sugar/ processed foods (eg: cook 90% of your food at home), walk outdoor/ boost your daily steps, earlier bedtime

• Then keep showing up - each day for the next two weeks for you - if you don’t do this now when will you? There’s never a perfect time

Xx Tammy

FIND US ON INSTAGRAM: @healthymotherhoodpodcast

Join the Flos Motherhood Facebook Community HERE

Free 15 Healthy Recipes for Busy Mums Download HERE

JOIN “FIT WITH FLOS” - our Health - Wellness - Fitness Online Membership for busy mums HERE

This week I have a special episode for you sharing and breaking down the specific steps and strategies that I personally took to lose 5kg in 6wks (and have continue to keep it off as I completely over hauled our lifestyle).

• Hydration focus - more water - less caffeine
• Sleep habits - bed earlier + a night time routine with less TV + technology
• Committed to cooking 90-95% of our meals at home again
• Ate Clean, really reduced packaged, processed, sugars and take aways - as I was a little addicted to sugar so we opted for REAL WHOLE FOODS and some supplements
• More daily Steps
• Stress - for me I had to say no to alot of things, not add more to my schedule and in a way I have really just focused on me over the last few months to reduce stress, balance my hormones and move me out of fight or flight mode.. No more just doing things because we "should"

These strategies that I re- introduced into our life are from our Lifestyle Method that I teach my clients inside our newly revamped Lifestyle RESET Program. You can DM me here for details and to join.

I would love for you to come and chat with me inside our facebook community too mama! You being here means the world to me and I would love to help you kickstart your journey..

Xx Tammy

FIND US ON INSTAGRAM: @healthymotherhoodpodcast

Join the Flos Motherhood Facebook Community HERE

Free 15 Healthy Recipes for Busy Mums Download HERE

JOIN “FIT WITH FLOS” - our Health - Wellness - Fitness Online Membership for busy mums HERE