6 Mom-Tips to Overcome Exercise Slumps And Get You Back on Track

When it's 10:30 pm and your child is still wide awake...

When it's 10:30 pm and your child is still wide awake...

Last week my husband was away at work camp with our high school youth group kids while I stayed home with my 19 month old daughter.  I knew I was looking at a marathon-week, but I felt pretty out of my league when my daughter came down with a nasty cold Monday night. Tuesday I was able to get us outside between rain showers to go on a relaxing 20 minute walk to enjoy the fresh air, but I had no extra energy for anything else.  After a nearly sleepless night Tuesday night, all I wanted to do Wednesday was have a movie marathon and not have to even think about the work that needed to be done; forget about working out!  The week wrapped itself up with one last punch to the gut as I, too, got the cold my daughter had (gotta love those kid germs), and my hopes of getting in my daily cardio were dashed. Needless to say, a lot of prayer went into last week.

As a work at home mom, most of my work is done during my daughter's nap time and in the evenings after she is asleep.  I only have a handful of clients that I meet with in their homes, so, when I’m not in season to coach volleyball,  I get to spend about 95% of my time at home.  Even as a personal trainer, and what I like to dub myself "supermom", I get so busy that it may be 9 pm before I realize that I haven't worked out yet or sometimes fall into slumps where I can't even muster enough energy to do basic chores around the house.

All this is to say that I understand the struggle.  

I understand being so done with the day that all I want to do is eat my favorite comfort food (usually chocolate) and enjoy a mindless t.v. show (Grey’s) before knocking out.  

I really, truly, deep-down get it, and that's why I want to give you a few tricks to keep you on track with living the healthy lifestyle that is right for you.

Now that you know where I'm coming from, I want to say this to you:  If you are a mom, and want to get in shape, but feel bad for missing the mark, being too busy or tired, or simply not motivated to get your workouts in, I offer this essential piece of advice:

stop being so hard on yourself!

We as moms and wives are natural caregivers and giving all that we have is completely expected and certainly nothing to be ashamed of! The world expects us to do things flawlessly - to be amazing moms and wives, lead successful careers, have a well-kept home and food on the table, and rock a “sexy” mom-bod. If you ask me, that’s a lot of pressure resting on our shoulders, and it’s understandable that your health often comes last on your seemingly endless checklist of responsibilities.

If you are ready to change that, to invest in yourself, and get through the slump that I like to call “life”, listed below are a few great strategies to get you moving forward.


How to Move Forward Toward your Goals

1. Love Your Body as it is.

Fellow moms, this is one of the hardest things you will ever be asked to do.  Growing a baby and watching my body change was hard to see, but I knew I was helping develop a life inside of me.  However, post-baby my thighs are a bit less elastic than before pregnancy, my stomach still balloons out like I’m 6 months pregnant when I’m bloated, and when my hormones go a bit crazy every month, my stretch marks reappear.  I don’t feel sexy when these things happen, and I want to be loved, desired, and wanted by my husband, so the easiest, and natural, thing to do is hate my body.  I can guarantee when asked, you can point out things about your body that you don’t like without hesitation as well.  

Now, I’m not as bad as I used to be when it comes to this, because God continuously speaks life into my beliefs about my body.  Some days it is a struggle that I have to constantly fight, but here’s the thing: God already loves you as you are, and if you take anything from me, know that the fight to create a body that is desirable will always be draining and unfulfilling. You are already radiating beauty.  Yes, even with dirty sweats and spit-up in your hair.  Even more so, you are already loved so very deeply by God.  Nothing you can do or change will ever stop God from loving you as he does.

2) Find an accountability partner (or a few).  

Community is key to helping you find a routine that works for you.  Friends or family who will support you with your exact goals or who have similar goals themselves will work best as accountability partners.  These are the people who will remind you to invest in yourself, speak truth about who you are, and keep you focused on the vision you have for your lifestyle and your body.  If you want someone who can give you direction, encouragement, and problem-solve your exact needs, feel free to sign up for one of my programs here: www.cr3ationfitness.com.

3) Get active with your kids!  

Whether you stay at home, work from home, or want to get the most out of spending your time with your kids, this is a perfect opportunity to have quality time and get in a workout! Go for a walk, do some interval training inside, or get outside and set up an obstacle course with your children.  Start with 10-15 minute sessions and increase the length of your session to fit your schedule and your goals.  

For those of you with babies or toddlers - I have found that they love learning new movements and also love when you become a jungle gym while doing floor exercises. And honestly, anything that lets them run around and chase you, be chased, and burn crazy energy is a win-win in my book as well.

Let the fun begin!

4) Make a schedule and stick to it.

One of the most helpful things you can do is create a schedule and mark exact times when you are going to workout.  Make them non-negotiable.  Give yourself a reward for completing all of your workouts, even if you have to make one up later because of a conflict. If you need accountability for this, you should have already selected a few people to help you or visited our website and signed up for a program.

Again, I get that life happens. If you can’t tell from above, I clearly didn’t stick to the schedule I made last week, but I did do my floor exercises every day, and I did squeeze in two other low-impact workouts to help me stay on track.  If you can’t seem find any energy, complete a few floor exercises for your core or try 10 minutes of yoga.  Anything is better than nothing when it comes to creating a healthy habit of working out.

5) Schedule 10-30 minutes of alone time.

This is time in your day where someone else has the kids and you get to be alone and focus on yourself. Do this at least 3 times a week and embrace the alone time while you do something you enjoy!  Don't feel like you have to exercise during this time.  Health is more than just moving your body. This is relaxing time to focus on deepening your relationship with God and taking a breath from the hectic life you live as a mom.

6) Get in the ZZZZZs.

Remember that no-sleep night I had last Tuesday night?  With children, sleep is never set in stone, but there are things you can do to put yourself in the position to add a few extra ZZZs around regressed sleep schedules and skipped naps. Getting enough sleep is the number one way to stay motivated and on track with your goals. Believe me, I know this is easier said than done, but try getting into bed a half hour early every night and giving yourself time to take a nap on your days off. The chores and work can wait an hour (or 3 if you're like me). Consider it an investment in yourself. You will be a better mom, give your body a reset, and have more energy to be more productive with the time you have left.


We here at Cr3ation Fitness help women and moms love the bodies they’ve been given, create a healthy routine that works for their specific schedule and goals, and speak words of truth and affirmation into each precious life.

Pregnancy & Beyond is series of 12 week programs designed to help women prepare for childbirth by strengthening the body, alleviating back and hip pain, and help moms recover from the stress of childbirth.  Included are strength workouts to be completed at home, stroller workouts to get out with your little ones, prenatal and postnatal yoga, and at-home cardio workouts.  All workouts are accessed and logged into an app that is designed to keep you accountable and provide feedback that motivates and encourages you.

All you have to do is let us know how far along you are in your pregnancy or how many weeks postpartum you are, and your 12 week program will include specific workouts to your exact needs.

If you are interested in this program you can sign up here: http://eepurl.com/cWon2r

If you would like more information you can check out our website: www.cr3ationfitness.com or email us at cr3ation.fitness@gmail.com.

How to Start Your Exercise Routine


If you ever Googled how to get started with an exercise routine, I can guarantee you will find pages upon pages of programs available to you.  Sadly, all the information available may not exactly help you find the best program for your specific needs.  Instead of trying to fit yourself into a specific program, why not create one that meets your goals and works with the time you have available to exercise?

The first step in starting an exercise routine is to identify what goals you have for yourself.  Do you want to: 

  • Have a healthier Lifestyle
  • Lose weight
  • Gain muscle
  • Tone your body
  • Feel more energized
  • Condition yourself for athletics
  • Recover from having a baby or surgery

The list is not limited to my examples above.  The first thing you must do is write down all of your goals and when you'd like to accomplish them by.  Once you've completed this, ask yourself: Is meeting my goal in this amount of time actually doable if I consistently follow my plan? If you may not be sure about how you can meet your goals, ask for help!  You can email me at cr3ation.fitness@gmail.com and I will be happy to help you flesh out your goals. 


Once this is completed, you need to make time in your schedule.  I'm not asking you to wake up at 5a every morning to exercise.  That's one way your program may come to an end pretty fast! What I want you to do is to write out a schedule of your week.  You are going to write literally everything you have to do, including eating, sleeping, chores, and shopping.  I mean everything. You are then going to circle all of the times you have free to exercise (aka - all the blank spaces).  It doesn't have to be fancy or super neat. It just has to get the job done.  

Now, once you have circled all of your free time, I want you to choose 10 minutes to an hour every day exercise.  I opted to highlight the times I planned on exercising.  Depending on my day I sometimes got in more that one session of exercise as you can see in the picture.  

Some of you may need to start with 10 minutes a day and others of you who have been exercising may need up to an hour of work to reach your goals.  Regardless of what it is, write it down.  Take a picture of it with your phone.  Post this on your bathroom mirror and in the kitchen to help you remember.  Finally, send your schedule to 3-5 people who are going to keep you accountable to this.  


At this point you should have:

  1. Decided your goals
  2. Chosen when you plan to exercise each day for the week
  3. Sent this to 3-5 people to keep you accountable

All that you need to do now is to start exercising!  Part of what I do as a personal trainer and coach is help people find exercises they like (or love) to do.  If there is something that you love to do that counts as physical activity, go and do that for your first week!  If you need help and suggestions on what will work best for you, send me an email and I will be happy to send some suggestions your way. 

Just so you won't have to scroll through the article, here it is again: cr3ation.fitness@gmail.com.

I conduct in person sessions at your home as well as online training and coaching.  If you are at a loss for what to do and need help staying accountable to your exercise plan, an online coaching package may be for you.  With this type of package, I work with you to set up a plan that will meet your goals and time commitments. You will receive feedback on your exercise form (how to properly complete your exercises), an app to access your workout for the day, weekly check-ins, and daily accountability.  I do this so all you have to worry about is getting that exercise in to reach your goals!  Plus, currently it's 15-20% off!!  Definitely take advantage of this opportunity!



All About the Leg Lifts: 11 Variations that will Tighten Your Tummy.

I was introduced to leg lifts as an athlete in college, but I didn't truly understand the benefits of leg lifts until after I had my daughter. After a bit of research and the completion of my Prenatal/Postnatal Exercise Certification, I decided that leg lifts were going to be a part of my recovery routine.  Leg lifts target the internal hip flexors, the "6 pack" part of the abs, and the quads. I started doing them about a week after my daughter was born and I was able to easily modify and adjust them to meet my needs in the moment. 

I was consistent in doing leg lifts for the first two months postpartum and I saw tremendous benefits: decreased back pain, a diastasis recti that was closing, and a tighter, firmer core.  After two months I figured I was ready to move and went on to harder exercises. However, as women we know that throughout any given month we experience a myriad of different hormones, and if one hormone gets a little overbearing, our physique and function can drastically change.  Around my 9 month mark being postpartum, this started happening to me, and the back pain, pelvic pain, and gap in my stomach started to come back.  Since that point in time (we are now at 15 months), I have done leg lifts nearly every day, and I have not had any issues since.  Regardless of whether you are a mom or a woman simply looking to strengthen and tighten your stomach, these simple exercises make a huge difference!

While each version of the leg raises may be different, there are a few things you should keep in mind while you preform them.  

1. Always keep your core tight.  As you do these leg lifts, your opposite hip may start to come off the ground.  Your goal is to keep your hips even the entire time.  

2. Lift your leg about a foot off the ground very slowly.  You should reach about a foot by the time you count to 3.  Repeat the same method going back down to the ground. 

3. Complete sets of 20 reps.  Once you've mastered 20 reps and it becomes easy, either add weight (ankle weights are awesome) or complete another set of 20!

The Exercises


Toe Up - Lay on your back with your toe pointed up to the ceiling.  Complete one leg at a time.  To make this exercise harder, leave your other leg straight out on the ground.


Toe out - Lay on your back with your toe turned to the outside of your body.  To make this exercise harder, leave your other leg straight out on the ground.


Toe In - Lay on your back with your toe turned to the inside of your body. To make this exercise harder, leave your other leg straight out on the ground.


Left Side-Toe Straight - Lay on your left side and keep your toe straight out in front of you.

Right Side-Toe Straight - Lay on your right side and keep your toe straight out in front of you.


Left Side-Toe Up - Lay on your left side and keep your toe pointed toward the ceiling. 

Right Side-Toe Up - Lay on your right side and keep your toe pointed toward the ceiling. 


Left Side-Bottom Leg - Bend your right knee and place your right foot on the ground in front of your body.  Lift your left leg with your toe pointed the same direction you are facing.

Right Side-Bottom Leg - Bend your left knee and place your left foot on the ground in front of your body.  Lift your right leg with your toe pointed the same direction you are facing.

On your stomach-Raises - Lay on your stomach and keep your toe pointed toward the ground. Lift one leg at a time.


Bent Knee Leg Raises - Bend your leg to 90 degrees. Lift your leg straight toward the ceiling and release back down. 



It takes me less than 10 minutes to do all of these exercises daily.  It's crazy what just 10 minutes of exercise a day can do for your body! If you struggle with finding time or staying disciplined with an exercise routine, a 12 week program may be a perfect fit for you.  Learn how to incorporate exercises like leg lifts into your everyday life by joining my 12 Week Program: Moving Forward!  Just fill out the following form: 


If you would like other great tips and advice, join my Facebook groups: Cr3ation Fit Moms and Cr3ation Fit Women.


The Time is Right: 7 Reasons to move Forward with A fitness Program.

There have been times when I've made a goal for myself, got off the beaten path, and have found myself trying to restart my goal at the beginning of the following month.  I felt like waiting was good, because then I would be more focused and disciplined with a fresh start.  The problem was that I kept waiting for the right time to start transforming my life, and suddenly four months had blown by and I had made no progress.  Some of you may want to wait until the school year has ended or until you have more free time in your life, but change won't happen until you actually work to make the change.  Life is going to get crazy and hectic, but this 12 week program is going to teach you how to adjust to the demands of your life and keep working toward your goals.  It's not an "and-or" situation.  I'm telling you that you can do both.  

1) Transformation is more than just exercising and eating healthy.

 I've been there.  I've been in a place where I was ready to throw in the towel and quit trying to reach the goals and aspirations that I've prayed about and set my heart on. What I realized at that point was that I didn't truly believe that I could reach my goals and I counted my failures as losses rather than using it to better myself and move forward.  What changed was my mentality and my thoughts.  Instead of continually focusing on what I didn't have or couldn't do, I began to wake up each morning and thank God for the love that he had for me as I was and for the abilities I had been given.  It's at this point that I began seeing the progress I had always wanted to see. 

 In order to transform habits and achieve the goals you've set out for yourself, a large part has to do with your thought process and motivation.  If these aspects aren't addressed, your progress is more likely to regress and you may find yourself frustrated and ready to give up with all the work you've put in.  This program is designed to bring awareness to these thought patterns and give you the tools to help you reach your fitness goals.  

2) You've been doing random workouts that you've found on the internet.  

I will be the first to tell you that I love trying new workouts.  When I was pregnant I found that I loved Zumba and Cardio Kickboxing, and even now I will join in on my hubby's training for Spartan Races.  There are plenty of excellent workout routines and information out on the internet for free, but most of the time those workouts may not be specifically geared to help you reach your goals.  This is where joining a 12 week program comes in handy for you.  

This program is geared toward educating you and giving you specific information about how to reach the goals that you've made.  Different goals and body types require different exercises and workout programs.  You no longer have to guess what will work best for you.  All the information will be readily available to you and you will have a designated space to ask questions and try new types of exercise to see what works best for you. 

3) You have a hard time staying motivated. 

One of the biggest issues I had when I first began to strive toward my fitness goals was staying motivated.  Life gets crazy and things are always changing, so it was sometimes hard for me to even want to keep working toward my goals when I was exhausted and pressed for time with my schedule.  However, I learned quite a while ago that I was best motivated when I had others to workout with, so I enlisted a few people to workout with me and help me stay accountable to the goals that I had.  This helped me keep going when I didn't want to exercise or eat healthy.   

Some of you may also be motivated in this way, but regardless, this program will help you figure out how you are motivated and give you the tips to help you consistently progress toward your goals.  Because the emphasis is on life transformation, the goal is to also help you figure out how eating healthy and exercising is going to fit into your life in every season you encounter.  Motivation plays a key factor in all of this. 

4) You've been following health fad diets and have figured out that most don't last. 

There are so many things on the market when it comes to your health and eating well.  With all the research and information available to you, it can sometimes be hard to figure out what is actually best for you.  There have been many fad diets: no carbs, liquid diets, weight loss pills, etc.  It can seem easier to partake in these types of diets, because they promise to get you the results you want to see very fast.  However, as you have probably already experienced, these diets don't last and can leave you frustrated and right back where you started. 

What this program focuses on is giving you information about much you should be eating, the types of food you should be eating, and a breakdown of your current diet with an emphasis on what needs to change.  This enables you to choose which part of your diet you want to change first, and then enables you to add other changes slowly as you adjust.  It's about helping you make a change that will not only give you results that you want to see, but also results that will last because of the habits you will be creating.     

5) You're fed up with expensive diet programs.  

There are a lot of great protein shakes and diet programs on the market as well.  However, if you're like me, you may not have the money to invest in something that does all the work for you.  This is why I'm almost completely finished my nutrition certification: to not only change the way that I eat and understand nutrition, but to give you all the information you need to change how you view nutrition in your life as well.  This program gives you access to my tips and techniques for eating healthy on a budget and helps you cook your food without spending hours in the kitchen every day.      

6) You feel like you will be better once you've hit your goals. 

A few years ago I was prepping for volleyball season and my thought was that I would love myself better when I was more muscular and in shape, so I worked hard toward my goals.  I did end up reaching those goals, but instead of feeling happy with my progress, I then realized that I had other things that I needed to change and fix.  This lead to a cycle of unhappiness with myself and my circumstances.  You see, there will always be something you need to work on, whether there are actual improvements you want to make or aspects you need to maintain.   What saved me and changed this view of myself, was the journey of understanding just how deeply God cares for me.   It became the basis for how I viewed and loved myself.  Any change that I want to make now is considered extra.  Know that in your own journey there is someone who already loves you where you are.  It doesn't matter what you look like or how you eat.  God cares for you and may ask you to change because he wants what is best for you - to have a healthier lifestyle.  

7) You need a place to be real about your journey.  

A beautiful part about my 12 week program is the Facebook group that was designed to create a safe place to dialog the journey.  The journey isn't always sunny and beautiful.  The roads get rough and it's in those moments that we need a safe space to be real and open about not wanting to exercise or about wanting to eat a fourth slice of pizza.  In the same token, it's also important to be able to celebrate the victories - resisting the temptation to eat a sweet snack, getting out of bed and doing a workout when you didn't want to, or hitting your goal for the week.  The point is, you don't have to go through this alone.  You will have people encouraging you, supporting you, and cheering for you on this journey.  


I am passionate about loving my body and have big-time goals that I am working toward, but I am also passionate about helping you make a lasting change with your life.  If you are ready to make a lasting change, to feel good about the body that you have, and to work hard to reach your goals,  my 12 week program is for you.  Don't wait.  Invest in yourself.  You're worth it.

This program only costs $45, but if you sign up by April 2nd you will receive $10 off the price!