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As a busy 30-something mom juggling all the things—work, parenting, health, sanity—I'm always looking for ways to level up my life without making it overly complicated. After trying out a bunch of wellness tips and lifestyle tweaks, I've found a few that genuinely work wonders. Here’s my top ten list of simple-ish changes that have made a huge difference for me, and why I think you should try them too!
1. Eat/Drink Protein Before a Workout
I used to go the gym on an empty stomach at 5 AM before work, thinking it was the most efficient way to burn fat. But after listening to Mel Robbins’ podcast about training for women, I realized I was doing myself a disservice. Turns out, fueling up with protein before lifting weights not only boosts performance but also helps with muscle recovery and growth. It’s a game-changer for anyone working out early in the morning, especially busy moms who need energy all day.
If you don’t know where to start with this, or are like me and can’t really stomach food first thing in the morning, try bone broth! It’s warm, easy to heat up and provides the needed protein for fuel. I drink this one. I know it’s not “the best” but it’s affordable, gets the job done and scores good on the Yuka app, so that’s good enough for me!
2. Add Sea Salt or Celtic Salt to Water
Hydration is crucial, but plain water doesn't always cut it. Adding a pinch of high-quality sea salt or Celtic salt to my water has been a small but powerful habit. It helps balance electrolytes, improves hydration, and provides essential minerals. Perfect for those of us who are always on the go and need energy that lasts.
Just a pinch—you’re not supposed to taste it. Trust me, this simple tweak makes a noticeable difference.
3. Lift Heavy and to Fatigue
For the longest time, I was lifting light weight with high reps because, well, I thought that’s what women were “supposed” to do. Now, I lift heavy and push myself to fatigue. Not only has it reshaped my body, but it’s also boosted my confidence and mental strength. Lifting heavy helps build muscle, boost metabolism, and increase overall strength—something every mom can benefit from.
Seriously, this is like nature’s Spanx. It tightens you up faster than cardio and has SO MANY benefits.
4. Focus on Protein
Carbs used to dominate my breakfast. Now, I start my day with protein-rich foods like chicken sausages. Shifting my focus to protein has done wonders for my energy levels, muscle-building goals, and overall wellness. Protein keeps me full longer and helps maintain muscle mass, which is especially important as we age.
Also, side note, it’s really helped my brain fog throughout the day. I pair chicken sausage with an avocado and drizzle hot honey over and, voila, chefs kiss!
5. Cut Out Coffee After 12 PM
Ok, so hear me out, just try it. Cutting off caffeine after noon was tough at first, but the payoff was incredible. I sleep better, wake up feeling refreshed, and have more consistent energy throughout the day. It’s a small change that made a huge difference in my overall health and productivity.
If I need a boost during the afternoon slump, I do the Breath of Fire, get up and walk around, and chug water.
6. Got Sober (Obviously)
This was a major life change for me, but one of the best decisions I’ve ever made. Sobriety has brought clarity, energy, and resilience I didn’t know I was missing. It’s allowed me to focus on my goals and show up as the best version of myself—for both me and my family.
You can read more about that here!
7. Meditate
Taking even five minutes a day to meditate has been a game-changer for my mental health. As a working mom, life can feel chaotic, but meditation helps me reset, find calm, and tackle challenges with a clearer mind. It’s like a mental refresh button.
I often meditate during lunch breaks or even fall asleep to guided sessions at night. Check out Melissa Wood Tepperberg’s meditations on YouTube!
8. Lymphatic Massage
I’ve added lymphatic massage to my daily routine, and it’s been a total game-changer. I do a quick, refreshing three-minute face massage with my moisturizer every morning and a relaxing full-body massage at night while lying in bed. It helps reduce puffiness, boost circulation, and support detoxification. Plus, I swear it makes me sleep so much deeper.
9. Workout “Snacks”
Even if I go the gym before work, I make sure to keep moving throughout the day. I set a timer to get up and walk at least 500 steps every 45-55 minutes. This small habit helps counter the effects of sitting all day and keeps my energy levels up.
10. Castor Oil Pack on Tummy Overnight
Applying a castor oil pack to my stomach overnight has become my go-to ritual for digestion, detoxification, and overall wellness. It’s a lifesaver on nights when I feel bloated or sluggish.
Leveling up your life as a busy mom doesn’t have to be complicated or overwhelming. It’s about finding small, manageable tweaks that make a big difference over time. Whether it’s adjusting your workout routine, fueling your body with better nutrition, or embracing mindfulness practices, every little step adds up.
These ten habits have transformed my energy, focus, and overall well-being. And while what works for me might not work for everyone, I encourage you to give a few of these a try and see how they impact your life. Remember, it’s all about progress, not perfection. You deserve to feel your best, Mama!
Ready to start leveling up? Which one of these tips are you excited to try first? Let me know in the comments!
xx
Turner
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