Latest / The Feel Good Club for Ambitious Moms of Neurodivergent Kids / How To ACTUALLY Start Your Fitness Journey as a Busy Mom I **tips, routine, mindset**
Transcript
- ROCKY: This doesn't have to be complicated. It just needs to be consistent. And it's an investment in you. If I can do it, you can too. All movement counts. You're amazing. Welcome to the Feel Good Club podcast. This is the place where ambitious working moms learn how to elevate their wellbeing, increase success in all areas, and create a positive, aligned life. Whether you're here to hear expert interviews or inspiring talks, this is your space to learn and grow. I'm Tia Graham, keynote and TED speaker, bestselling author and founder of the Feel Good Club Community for High Achieving Moms. I am an expert in the science of happiness. This show is here to help you feel grounded, happier and connected to yourself and others. I know you are going to love it. Thank you for being here. Let's dive in. You can absolutely have a fitness journey as a working mom that helps you feel strong, healthy, positive, and optimistic, even when you feel like you don't have the time for fitness. 39 % of working moms in the United States Do not exercise weekly. Do not exercise regularly. And that number is way too high. The problem that you and so many other working moms face is that you just don't feel like you have the time. You have a big career. Taking care of your kids takes so much time. Plus you need to sleep, you're running the house, maybe you wanna go on date nights, maybe you want to relax a little bit, maybe you wanna see girlfriends, maybe you also have other family members that you care for or see your plate is so full. And as working moms, it's really, really common. for working moms and you might feel this way that you feel guilt. You are already spending time away from your kids working and so you feel guilty taking more time to take care of yourself. It's really, really common and plus you need sleep and you might need to also take care of the dogs and like I said, there's so many other things. and we don't feel like we have a lot of time, maybe time poor, even time famished. Maybe there's people in our house like our spouse or our kids that make us feel guilty. I was just at a conference and one of the speakers said that her son says, ⁓ you like running more than you like us. Because instead of walking our kids to school, She goes running and it's like, ⁓ a dagger in the heart, right? You're like, ⁓ my God, the guilt, the shame, I'm the worst. How can I possibly make sure that my fitness journey is consistent and works when my career and my kids and all else are so big? Let me tell you a story about one of the members of my community, my membership, the Feel Good Club. Her name is Hillary. So when Hillary joined, she did not feel like she was prioritizing exercise and wellbeing enough. Her husband worked way more hours than her. She had just launched her new business and She also sat on boards and volunteered a lot. So she's very, very busy and has two young kids. And she spends a lot of time with her kids. And by the end of the day, she did not have enough energy. ⁓ She also just felt like different cheese going on with her body. And she just, you know, did not have the energy and did not feel or think. that she had the time to exercise. Let's take a quick pause for something that can really support you. If you constantly question if you are good enough as a working mom and desperately want to feel happier, I'd love to invite you to a complimentary discovery call with me. In 45 minutes, we'll get clear on what is out of alignment, what you want your days to feel like, and two to three simple changes you can make immediately to feel calmer and more confident. It's completely free and it's a chance for us to connect and see if the Feel Good Club for Working Moms or one-on-one coaching might support you. To grab a spot, go to tiagram.com forward slash discovery call. That's tiagram.com. forward slash discovery call and pick a time that works for you. What I did is through my feel good framework, I taught her as well as other members about the impact that exercise has on your happiness, on your mindset, on how positive or negative you feel. And I showed her the difference that her life would have and the difference that her brain would feel and the difference it would make to her marriage and the different way that exercising just two or three times a week, the different ways that she would show up as a mom. And Hillary took all this to heart and she made a decision. She made a choice to put fitness and put exercise in her calendar and to just make it happen. And this, you know, was, was also, you know, in conversations with her husband, because guess what? Your spouse wants you to be happier. They don't want you to be negative all the time. Guarantee. And so she made a plan with walking and wanted to do, wanted to do some strength training. And I told her, you don't need to go to an hour Peloton class. You can do things at home. You could do things with everything that you have without spending any more money. This doesn't have to be complicated. It just needs to be consistent. And Hillary put a stake in the sand and said, okay, I'm gonna do it. And it was hard. It wasn't like perfection right out of the gate. She did a few weeks and then, ⁓ I only did one this week, but she kept going. And she said, I am going to prioritize myself. I've been giving so much to so many people and to my work for so long, it is time for me. And did she become a horrible mom? No. Did she not take care of her clients or not teach her classes or not support the boards that she was on? No. But she figured out how to have three times a week of 30 minutes of movement. And what I want you to shift is this thinking of fitness and exercise is self-care for me. This is selfish. This is for me. I'm taking care of myself. And the reframe I want you to have is that when you Move and exercise regularly. My recommendation is four times a week for 30 minutes and you could do everything in your home, in your neighborhood. You do not have to get in your car. Is that this is an investment in your business, in your career, in your marriage and in your children. And it's an investment in you. When you move, you are going to be more positive. more optimistic, more creative, and more innovative. When you are happier, you're going to be more productive at work, which means you're gonna work faster and work smarter, and you're gonna be more creative in your work. When you exercise regularly and have this consistent fitness journey as a working mom, you are going to have a stronger marriage. because your emotions are contagious, it's going to be more positive and you are just gonna be in a better mood, right? You're gonna feel better. So it's also that. Plus your energy, your positivity, your optimism, feeling good, feeling better is going to transfer into your parenting and to your kids. So. Don't see it as you're taking time away from your kids. Think about it as investing in a happier mom and your kids would rather have you happier and 30 minutes less than not feeling great but around for that 30 minutes. I guarantee it, okay? So think about looking at your calendar, have a planning session with yourself on Fridays or maybe Saturday or Sundays where you look at your calendar and you go, okay I'm gonna put in four 30-minute blocks and maybe don't call it working out call it investment in career parenting and marriage if you don't want it to feel selfish selfish because it's not and I want you to have I want you to mix it up find things that you like for me I like to have 130 minutes of yoga, 130 minutes of a full body lifting weights. I use, you know, I use the ⁓ Lululemon app on my phone and then have two cardio sessions. So, and if you can't do 30 minutes, that's okay. If you can only do 10, if you can do 15, if you can do 20, all movement counts, all movement counts. So, I study the science of happiness. I study the science of well-being. And I want you to remember that your mind and your body are never, ever disconnected. Every single thing that you think affects your physical body, everything you put into your mind, the content you consume or the content you don't consume affects your body. And everything you do with your body affects how you Think and how you feel. It's one system. It's one complete living organism. And this is such a powerful way to have a stronger psychological immune system. Of course, you're going have a stronger physical immune system. You're going to feel better. You're to look better. But like, honestly, for me, that's the back burner. I care. about my psychological, emotional immune system because being a working mom is flipping hard, high achieving, doing a lot, juggling so much. And you and I need every tool in our toolbox to make us stay sane and on some days feel happy, right? So it is a... Guaranteed, I almost wanna use the word like insurance. It's insurance that you're gonna have more positive emotions, all right? The problem is that working moms don't feel like they have time. And the problem also is that they don't feel like they have the energy. The problem is that they feel guilt for taking time away from the kids or away from the house, but it's a flip. By doing this, it's actually a gift. You are giving more to them. You can absolutely do this. If I can do it, you can too. And I'll leave you with, you can do this with your kids around. Sometimes maybe my daughter's watching a show on the couch or she's doing some arts and crafts. I will do my weight workout near her, right? Or maybe my kids are ⁓ playing outside and I'm going to do a stationary bike near them. It doesn't have to be separate. They sometimes do just dance videos and I join them and I'm like, ⁓ my God, great movement. Okay, so all movement counts. You're amazing. You can make it happen. And if you're having trouble, just shoot me an email, tia at the feelgoodclub.com. If something's getting in the way. Ask me a question. I have created 30 self-care practices that you can do in five minutes or less. So these are other things based on the Science of Happiness that are going to help you feel better based on research. And all you need to do is go to tiagram.com forward slash self care. And you're going to get these 30 super simple self-care practices. Print them out, share this with all your working mom girlfriends and colleagues and family members. They're simple and easy. Your fitness journey is yours and I never want you to feel like you are not doing enough because you are. I want you to prioritize your wellbeing, prioritize your happiness. This is what we are doing inside my membership, the Feel Good Club for Working Moms. See you. on the next episode. Thank you for joining me on the Feel Good Club show. I hope today's episode left you feeling inspired and equipped to take on your day with confidence, self-love, and joy. If you enjoyed this episode, please subscribe, leave a review, and share it with your fellow ambitious working moms. Remember, you are not alone on this journey. We're all here to support each other in feeling good and living our best lives. Until next time, take care and be hopeful. And remember, prioritize your happiness.