Fitness tips for busy mums


Mummas, fear not - we got chu 🙌 We have compiled a list of tips and strategies that you can start incorporating into your new fitness regime!

Being a mum is incredibly hard work! From waking up in the middle of the night to feed a tiny bubba to dropping older kids off to school and other activities while trying to keep the house in order and put some food on the table, the struggle is real - and each stage of motherhood presents its own unique challenges.

As a result, many mums tend to put their own health and fitness aside - which may seem like a great idea to free up some time...until you start running low on energy, struggling to keep up when running after the kids, or realising your favourite dress is a bit tight because the last 2 months have been a never-ending takeaway festival.

If you want to start your fitness journey as a mum or get back into it, it can be overwhelming to try and put that time and energy aside. Even if you know it’s ultimately benefiting you and your family, how could you possibly try juggling healthy cooking and regular workouts on top of everything else? Overwhelming is one way to describe this!

Thank you, Queens, for being so determined and pushing yourself to achieve your goals no matter what 💪. You are setting the BEST possible example for both your children and everyone around you, proving that anything is possible with the right mindset!

Let’s get to work 🔥

Practical fitness tips for mums

Below, you will find some practical tips to help you seamlessly incorporate fitness into #mumlife!

#1 Exercise when kids are asleep

The life hack of all life hacks for mums with small children is to get that much needed sweat sesh in is to try and workout when the little ones are asleep! This could be in the evening if their bedtime is fairly early, or during the day when it’s nap time. 

You may be tired and have chores to do at that time - which is totally understandable! Don’t put super tight expectations on yourself and go with the flow. If you need rest, you rest - however, if you still have that bit of energy left, putting it towards a workout can help you feel refreshed and accomplished.

And if the children refuse to nap, or they’re getting a bit older and want to participate in everything you do, then it’s time to…

#2 Include kids in your workout

Naturally, kids love running around, trying out different movement patterns and staying active - and you can totally try and use it to your advantage!

Have a cardio session ahead? Spend that allocated time playing soccer with the little ones.

Kids love repeating after you? Give them a toy dumbbell or a couple of empty water bottles, and let them play “monkey see, monkey do” while you’re going through your exercises.

Tiny tots also make excellent weights for exercises such as goblet squats and shoulder presses (without saying, safety comes first here).

While you may realistically not be able to focus on the workout as much as if you were doing it alone, and may have to have unexpected interruptions and breaks to prevent cute disasters from happening around you in the meantime, remember that any movement beats none at all!

Besides, working out with kids can be a fun way to bond, and makes the cutest social media videos (please do share them on our forum)!

#3 Meal prep is everything

Being a busy mum, cooking time is really something you want to minimise - which is why it’s so important to try and cook your meals in bulk where you can! 

Meal prep is most certainly a skill of its own, but don’t panic - there is some great information right in your BBR app! 

Head over to:

👉 My Meals (or My Macros) 

👉 Recipes 

👉 Meal Prep 101

for some excellent information from our chef Zoe! From building flavour to keeping your produce fresh, all your questions will be answered here. And once you’ve mastered the basics, try out a few recipes from our library - your entire family will love them, and you will stay on track with your goals!

If you are a nursing mum, also have a look at our blog on breastfeeding and fitness!

#4 Don’t compare yourself to others

We won’t tire of repeating: everyone’s journey is different - and beautifully unique at that!

If someone you know “bounced back” from their postpartum physique in no time while you are still working on reaching your goals - no need to belittle yourself, feel guilty - or even jealous. Congratulate your Fit Sis on her incredible progress - and keep on walking your own path!

We all experience progress differently, and furthermore, we don’t always know what others are going through. Focus on yourself, celebrate all achievements - big and small - and remember that we can only rise by lifting others. You are beautiful, loved, and you’ve got this!

#5 Reach out for support

You don’t have to go through any rough patches alone, beautiful lady!

Being that asking a relative to help with kids a couple of nights per month, finding a training group with creche or leaning on your BBR Tribe for emotional support - please know that there’s nothing wrong with getting help!

And if you’re feeling like your emotional health is seriously affected, please do not hesitate to contact your health provider, or a mental wellbeing support service such as Beyond Blue.

When you’re feeling supported, it becomes much easier to work towards your goals - and consequently, sticking to your health and fitness regime makes you feel even better!

#6 Be kind to yourself

Kindness and self-compassion is one of the best shortcuts to overall wellbeing!

We all have our moments of being dissatisfied with ourselves, being that changes in physique or feeling like we aren’t accomplishing as much as we could have been. This is especially true for mums!

Don’t forget that the kids are always listening!

They notice how you talk to yourself and how you describe your body, and by nurturing positive body image and self-love you are setting them up for a better relationship with themselves!

So, here is a gentle reminder:

💖 Your body may have changed, but it’s because it’s made beautiful humans. 

💖 Furthermore, just because you may look slightly different - doesn’t mean you’re any less beautiful! You are GLOWING - embrace it!

💖 You may not have as much time to focus on work or some hobbies anymore, but you are currently working on the biggest project of all - raising a happy, well-rounded little person. This is hard and requires so much dedication, and we applaud you for being a mother!

💖 Your house may not look super tidy, but your heart is full of love, which is exactly what REALLY matters

💖 You are allowed to focus on yourself even if not everything else is fully taken care of at the moment. You can always do those dishes in the morning - but you can’t pour love and compassion from an exhausted, empty vessel! So do try and claim that “me time”, even if only 15 minutes at the end of the day.


Thank you so much again for being YOU, beautiful mummas!

Hope the tips above are helpful, and we are looking forward to following your journey.

Much love,

Team BBR