The Power Of Lean Muscle For Mums

As busy mums, we often find ourselves juggling a million responsibilities, from school runs to meal prep, and let’s not forget the endless laundry!

But amidst all this chaos, there’s one thing that can make a huge difference in how we feel every day: building lean muscle.

Why Lean Muscle Matters?

As we age, particularly in our 30s, 40s, and beyond, maintaining lean muscle becomes increasingly important for several reasons.

Bone Density

One of the significant benefits of strength training and building lean muscle is its impact on bone health. As we age, our bones naturally lose density, making us more susceptible to fractures and osteoporosis. Engaging in regular strength training can help stimulate bone growth and maintain bone density, keeping our skeleton strong and resilient.

Boosting Metabolism

Did you know that muscle burns more calories at rest compared to fat? That means the more lean muscle you have, the higher your resting metabolic rate. This can be particularly beneficial for mums trying to manage their weight while also navigating hormonal changes. Building muscle helps keep your metabolism firing, making it easier to maintain a healthy weight and have the energy to keep up with your kids.

Overall Health and Well-being

Building lean muscle isn’t just about aesthetics—it’s about feeling strong, capable, and empowered. Increased muscle mass is linked to improved insulin sensitivity, better cardiovascular health, and enhanced mood. Plus, it helps you perform everyday activities with ease, whether it’s lifting your little one or carrying grocery bags.

Injury Prevention

As we get older, the risk of injury increases. Strengthening your muscles can help improve balance and coordination, reducing the likelihood of falls and injuries. Stronger muscles also support your joints, helping you stay active and injury-free as you juggle life as a mum.

Fitting Strength Training into Your Busy Shedule

Finding time for exercise as a mum can be challenging, but it’s not impossible. Here are some practical tips:

  • Start Small: Begin with 15-20 minute workouts 2-3 times per week. Consistency is key.
  • Home Workouts: Utilize bodyweight exercises like squats, lunges, push-ups, and planks. No gym required!
  • Involve Your Kids: Turn exercise into a family activity. Go for walks, bike rides, or do some simple exercises together.
  • Utilise Nap Time: Squeeze in a quick workout while your little one is napping.
  • Early Morning Workouts: Get your workout done before the day’s demands take over.
  • Lunch Break Workouts: If you work outside the home, use your lunch break for a quick gym session or brisk walk.
  • Online Fitness App: Take advantage of my online fitness coaching that offer a variety of mum safe exercises for all fitness levels.

Long Term Impact

Building lean muscle as a mum is an investment in your long-term health and well-being. It’s about more than just physical appearance; it’s about feeling strong, energetic, and confident in your ability to handle the demands of motherhood.

By incorporating strength training into your routine, you’ll not only improve your physical health but also your mental and emotional well-being. You’ll be setting a positive example for your children and empowering yourself to live a healthier, happier life. So, embrace the power of lean muscle and unleash your inner super mum

Meet Your Goals With My Mum Sculpt & Tone Program

So, how can you start building lean muscle effectively? That’s where my Mum Sculpt & Tone Program comes in! Designed specifically for busy mums like you, this program provides:

• Targeted Workouts: Short, efficient strength training sessions that fit into your schedule.

• Progressive Overload: A focus on gradually increasing weights and resistance to challenge your muscles and stimulate growth.

• Supportive Community: Join a network of other mums on a similar journey, offering motivation and accountability.

With the Mum Sculpt & Tone Program, you’ll not only feel stronger but also gain the confidence that comes from knowing you’re taking proactive steps for your health. Each workout is designed to help you build lean muscle safely while fitting seamlessly into your busy life.

Start Your Journey Today

Don’t let age define your strength! Embrace the benefits of lean muscle and empower yourself to feel stronger than ever. Whether you’re looking to improve your bone health, boost your metabolism, or simply feel more energetic and capable, building lean muscle is the key.

Ready to get started? Join my monthly fitness app subscription today and take the first step toward a healthier, stronger you! Let’s do this together! 💪✨

Try my FREE trial today!

Check out my fitness app subscription designed specifically for busy mums, and let’s fit in those small consistent moments into your busy schedule!

—

  • Dont forget you can try my FREE workouts from my Fitness App Monthly Membership here – give it a try at home!

Follow me on Instagram @jadesbodygoals for daily fitness & nutrition tips & motivation for busy mums, like me.

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Your Core After Kids: Why Crunches Aren’t the Answer

And What to Do Instead

After having kids, many mums are eager to regain core strength and flatten their tummy.

The first instinct? Start doing crunches. But here’s the problem—traditional ab exercises like crunches and sit-ups might actually make things worse, especially if you have diastasis recti, a weak pelvic floor, or general core instability.

If you’ve been doing endless crunches with little to no results (or even feeling worse after), this post is for you.

Let’s break down what happens to your core after pregnancy, why crunches aren’t the answer, and what you should do instead.

What Happens to Your Core During Pregnancy?

Your core is more than just your abs—it’s a system of muscles that includes the transverse abdominis (TVA), obliques, rectus abdominis, pelvic floor, and diaphragm. These muscles work together to support your spine, balance pressure in your abdomen, and provide stability for everyday movements.

During pregnancy, your core is stretched to make space for your growing baby. The rectus abdominis (the six-pack muscles) often separate, leading to diastasis recti, and the pelvic floor muscles weaken due to the added weight and pressure. This leaves many mums with a weak, unstable core postpartum.

Symptoms of a weak core after pregnancy may include:

✅ A lingering “mummy tummy” or bloating, even after losing weight

✅ Lower back pain or poor posture

✅ A bulging or doming effect when doing ab exercises

✅ Pelvic floor issues (leakage, heaviness, or pain)

If you’re experiencing any of these, crunches are NOT your best friend.

Why Crunches Can Make Things Worse

Most people assume crunches will strengthen their core, but here’s why they can actually do more harm than good postpartum:

1. Crunches Increase Abdominal Pressure

When you perform a crunch, you push outward against your abdominal wall. If your core is still healing, this can worsen diastasis recti, making the gap between your abdominal muscles bigger instead of helping them come back together.

2. They Don’t Engage the Deep Core Muscles

Crunches primarily target the rectus abdominis (six-pack muscles), but postpartum mums need to rebuild their deep core muscles—especially the transverse abdominis—which act like a natural corset to support your tummy and spine.

3. Crunches Can Strain the Pelvic Floor

If your pelvic floor is weak (which is common after childbirth), repeated crunches can put extra downward pressure, potentially leading to leakage, prolapse, or discomfort.

What to Do Instead: Safe Core Exercises for Mums

Instead of crunches, focus on deep core activation and functional movements that help rebuild strength from the inside out. Here are a few safe and effective exercises to start with:

1. Diaphragmatic Breathing (aka “360 Breathing”) – get my FREE breath work guide here.

• Lie on your back or sit in a relaxed position.

• Inhale deeply through your nose, expanding your ribcage and belly (not just your chest).

• Exhale slowly, drawing your belly button toward your spine while engaging your deep core.

• Repeat for 10 breaths.

✔ Why it works: Helps retrain your core and improve muscle activation.

2. Heel Slides

• Lie on your back with knees bent and feet on the floor.

• Inhale, engage your core, and slowly slide one foot out straight, keeping your lower back flat.

• Exhale and bring your foot back in.

• Repeat 10 times per side.

✔ Why it works: Strengthens the deep core without putting pressure on the abs.

3. Glute Bridge with Core Engagement

• Lie on your back with knees bent, feet hip-width apart.

• Inhale, engage your core, and squeeze your glutes as you lift your hips.

• Hold for a second, then slowly lower down.

• Repeat 10-12 times.

✔ Why it works: Strengthens the pelvic floor, glutes, and core together.

4. Dead Bug

• Lie on your back with arms extended up and knees bent at 90 degrees.

• Inhale, engage your core, and slowly extend one leg and the opposite arm toward the floor.

• Exhale and return to the starting position.

• Repeat 10 times per side.

✔ Why it works: Engages the deep core muscles while stabilizing the spine.

Final Thoughts: Focus on Strength, Not Just Aesthetics

Mums often feel pressure to “bounce back” after pregnancy, but true core recovery isn’t about getting a flat tummy—it’s about restoring function and strength so you can move, lift, and feel confident in your body.

If you’ve been struggling with core weakness, back pain, or diastasis recti, ditch the crunches and start with deep core activation instead. Your core is the foundation of your strength—give it the time and care it deserves!

Find out if you have Diastasis Recti (ab seperation) for FREE here.

Want a step-by-step plan to restore your core? My 12-week “Restore Your Core” programme is designed specifically for mums to rebuild strength safely.

Try it inside my fitness app with a free trial today!

Check out my fitness app subscription designed specifically for busy mums, and let’s fit in those small consistent moments into your busy schedule!

—

  • Dont forget you can try my FREE workouts from my Fitness App Monthly Membership here – give it a try at home!

Follow me on Instagram @jadesbodygoals for daily fitness & nutrition tips & motivation for busy mums, like me.

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The Ultimate New Year Reset

How to Prioritize Your Health and Feel Amazing in 2025

The new year is here, and it’s the perfect time to hit the reset button. Whether the chaos of the holidays threw you off track or you’re just ready for a fresh start, this is your moment to refocus on YOU.

A reset isn’t about being perfect; it’s about making small, meaningful changes that add up over time. Let’s dive into how you can create your ultimate new year reset and make 2025 your healthiest, happiest year yet!

1. Reflect and Set Realistic Goals

Before jumping into changes, take a moment to reflect on the past year. What worked? What didn’t? Celebrate your wins, no matter how small, and identify areas where you’d like to improve.

Now, set realistic goals. Forget the “all or nothing” mindset—start small. Instead of saying, “I’ll work out every day,” aim for 3-4 days a week. Goals that are achievable and sustainable are the ones that stick.

2. Create a Morning Routine That Sets You Up for Success

Mornings set the tone for your entire day. Build a routine that energizes you, even if it’s just 15-30 minutes.

Here’s a simple formula:

• Start with hydration: Drink a glass of water to wake up your body.

• Move your body: A quick workout or stretch can boost energy and mood.

• Fuel up: A protein-rich breakfast will keep you satisfied and focused. Find out about my healthy breakfast HERE

3. Prioritize Strength and Movement

The best way to reset your fitness routine is to make it doable. Focus on strength training 2-3 times a week to build muscle, improve metabolism, and feel stronger. On other days, aim for simple activities like walking, stretching, or dancing with the kids—movement should feel good, not like a chore.

If you’re unsure where to start, my programs are perfect for busy mums looking for effective home workouts.

4. Simplify Your Nutrition

A reset doesn’t mean going on a crash diet or cutting out all your favorite foods. Instead, focus on balanced, nourishing meals:

• Fill half your plate with veggies.

• Add a lean protein source.

• Include healthy fats and whole grains.

Meal planning and prepping can save time and stress—try cooking in batches or doubling recipes for leftovers.

My monthly membership includes a meal planer with recipes, meal ideas and nutrition education, find out more HERE.

5. Find Accountability and Support

Staying consistent is easier when you’re surrounded by support. Share your goals with a friend, join my fitness membership, or log your progress in a tracker. If you’re part of my community, you already know the power of having others cheer you on and keep you motivated.

6. Focus on Rest and Recovery

Resetting your health isn’t just about workouts and eating well—it’s also about taking care of your mental health. Prioritize 7-8 hours of sleep, take moments to breathe during your day, and don’t underestimate the power of a little “me time.”

7. Remember: Progress Over Perfection

The ultimate reset is not about doing everything perfectly—it’s about showing up consistently. If you have a rough day (or week), that’s okay. The important thing is getting back on track.

Your Next Step: Join My Community

If you’re ready to make 2025 your healthiest, strongest year, I’m here to help! My monthly subscription includes:

☑️ On-demand workouts to fit into your busy life.

☑️ Full programs to guide you step-by-step.

☑️ Meal plans and recipes to make healthy eating easy.

☑️ Nutrition & mindset coaching.

☑️ A supportive community to keep you motivated.

It’s never too late to hit reset and take control of your health. Let’s make this your year! 💕

What’s one step you’re taking today to reset and prioritize yourself? 💬 👇🏼

Click here to join my January Challenge today—I can’t wait to see you crush it!

Final Thoughts

If you’re ready to take control of your fitness journey, check out my fitness app for workouts, meal plans, and challenges designed specifically for busy mums. Let’s tackle this together—you’ve got this!

Check out my fitness app subscription designed specifically for busy mums, and let’s fit in those small consistent moments into your busy schedule!

—

  • Dont forget you can try my FREE workouts from my Fitness App Monthly Membership here – give it a try at home!

Follow me on Instagram @jadesbodygoals for daily fitness & nutrition tips & motivation for busy mums, like me.

Leave a comment

How to Manage Christmas Without Stress

…and Prepare to Crush Your Goals in January!

As mums, Christmas often feels like we’re running a marathon while juggling baubles, mince pies, and a never-ending to-do list. The pressure to make everything perfect—the meals, the gifts, the traditions—can be overwhelming. But let me share something I’ve learned: it doesn’t have to be.

I’ve found a way to enjoy Christmas without stressing, without overindulging, and without feeling like I’ve completely lost track of my goals. It’s all about balance, mindfulness, and a little bit of preparation for what’s coming next.

Here’s exactly how I manage the madness of Christmas and set myself up to smash my goals come January.

🎄 Let Go of Perfection

The picture-perfect Christmas we see on social media? It’s often staged or comes with a hefty dose of stress behind the scenes. I’ve learned that my kids don’t care if the tree is mismatched or if the table settings aren’t Instagram-worthy—they just want time with me.

So, I’ve let go of the pressure to make everything flawless. Instead, I focus on creating memories: baking cookies with the kids, watching Christmas movies in PJs, and having a laugh when things don’t go as planned.

🍫 Indulge Without Overindulging

Let’s be honest—Christmas is a time for treats. I love a good mince pie, a cheeky chocolate from the advent calendar, and a festive cocktail or two. But I also know how I feel when I overdo it: bloated, sluggish, and frustrated.

So, I approach festive treats with mindfulness. I enjoy them guilt-free but stop when I’ve had enough. The key for me is savoring the moment without turning it into an excuse to eat everything in sight.

🍗 Don’t Cook Too Much

One of my biggest breakthroughs was realizing I don’t need to prepare an endless buffet. I keep Christmas meals simple, delicious, and portioned. Not only does this save money, but it also means I’m not staring at a fridge full of leftovers, feeling like I need to eat them all to “clear space.”

Less waste, less temptation, less stress. Win-win!

💃 Keep Moving

During the holidays, it can feel impossible to fit in workouts. But trust me, even a quick 15-minute session can make a huge difference—not just for your body but for your mental health too.

Some days it’s a family walk, other days it’s one of my go-to at-home workouts (perfect when I’m short on time). Staying active helps me balance out those festive indulgences and keeps my energy up for all the Christmas fun.

✨ Recharge for the New Year

Here’s the thing: I don’t see Christmas as a time to “give up” on my health goals. Instead, I use it as a chance to recharge, reflect, and get excited about what’s coming next. I know that January is around the corner, and I want to hit the ground running.

By staying mindful during Christmas, I feel ready to dive into the new year with energy and focus. No guilt, no regrets—just a plan to smash my goals.

💥 Ready to Crush January?

If you’re feeling a little off track or overwhelmed, I want to help you start the new year strong. That’s why I’m inviting you to join my January Challenge—a chance to reset, refocus, and feel amazing in 2024.

This challenge is all about:

✅ Simple, effective workouts you can do at home

✅ A supportive community of mums just like you

✅ Tools to help you build strength, confidence, and balance

Christmas is for enjoying, but January? That’s for YOU. Let’s make it your strongest start yet.

Click here to join the January Challenge today—I can’t wait to see you crush it!

Final Thoughts

Busy seasons will come and go, but your fitness journey is a lifelong commitment to your health and well-being. By making small, consistent efforts, you’ll not only keep your goals on track but also set an incredible example for your family.

If you’re ready to take control of your fitness journey, check out my fitness app for workouts, meal plans, and challenges designed specifically for busy mums. Let’s tackle this together—you’ve got this!

Check out my fitness app subscription designed specifically for busy mums, and let’s fit in those small consistent moments into your busy schedule!

How do you ease your stress over the festive period? Share your tips in the comments below—I’d love to hear from you! 👇🏼

—

  • Dont forget to try my FREE workouts from my Fitness App Monthly Membership here – give it a try at home!

Follow me on Instagram @jadesbodygoals for daily fitness & nutrition tips & motivation for busy mums, like me.

Leave a comment

Staying Motivated:

How to Keep Fitness Goals on Track During Busy Seasons

Life is a juggling act, especially during busy seasons. Whether it’s the holiday rush, back-to-school madness, or an extra-busy period at work, staying on top of your fitness goals can feel impossible.

But here’s the good news: with the right strategies, you can stay consistent without adding more stress to your plate.

As a mum of four who runs a fitness business, I get it – it’s not easy. But trust me, it’s worth it. Let’s dive into some simple, actionable tips to help you stay motivated and keep your fitness goals on track when life gets hectic.

1. Set Realistic Goals

Busy seasons aren’t the time to aim for lofty fitness goals. Instead, focus on smaller, achievable milestones. For instance, committing to three 20-30 minute workouts a week is much more manageable than an hour a day. The key is consistency, not perfection.

Pro tip: Celebrate small wins, like squeezing in a workout or making a healthy meal choice. They add up!

2. Plan Ahead

If your schedule is packed, planning is your best friend. Dedicate a few minutes on Sunday to map out your week. Identify when and where you’ll fit in your workouts and prep some healthy snacks or meals.

Pro tip: Keep a gym bag or workout gear ready to go, so you’re always prepared, even if your plans shift.

3. Make it Quick but Effective

When time is tight, focus on short, high-impact workouts. My Mum’s Sculpt & Tone 12-Week Programme is designed with busy mums in mind, offering quick, effective workouts that fit into any schedule. Remember, even 10 minutes can make a difference.

4. Stack Fitness into Daily Life

You don’t need a gym or even a full workout session to stay active. Use your day-to-day activities to sneak in movement:

• Squats while brushing your teeth.

• Lunges during playtime with the kids.

• A brisk walk during your lunch break.

These small bursts of activity can help you stay on track without extra effort.

5. Find Accountability

Having someone to cheer you on makes a world of difference. Join a fitness group, connect with a workout buddy, or participate in challenges (like my monthly Challenges!). Accountability keeps you motivated and makes fitness feel more fun.

6. Focus on Nutrition

Fitness isn’t just about exercise – it’s about fueling your body, too. During busy seasons, avoid the temptation to skip meals or rely on convenience foods. Instead, opt for quick, high-protein snacks like Greek yogurt, nuts, or boiled eggs to keep your energy up.

Pro tip: Prepping smoothie bags in advance can make breakfast a breeze, even on the craziest mornings.

Find out about my quick & easy healthy breakfast here.

7. Give Yourself Grace

Lastly, remember that progress isn’t linear. Some days, life will get in the way – and that’s okay. Missing one workout or indulging in a holiday treat won’t derail your progress. What matters is getting back on track the next day.

Final Thoughts

Busy seasons will come and go, but your fitness journey is a lifelong commitment to your health and well-being. By making small, consistent efforts, you’ll not only keep your goals on track but also set an incredible example for your family.

If you’re ready to take control of your fitness journey, check out my fitness app for workouts, meal plans, and challenges designed specifically for busy mums. Let’s tackle this together—you’ve got this!

Check out my fitness app subscription designed specifically for busy mums, and let’s fit in those small consistent moments into your busy schedule!

How do you stay motivated during busy seasons? Share your tips in the comments below—I’d love to hear from you! 👇🏼

—

  • Dont forget to try my FREE workouts from my Fitness App Monthly Membership here – give it a try at home!

Follow me on Instagram @jadesbodygoals for daily fitness & nutrition tips & motivation for busy mums, like me.

Leave a comment

The Power of Rest

Why Rest Days Are Key to Your Fitness Success


Imagine achieving incredible fitness results while still having time to be the super mum you are!

It may sound too good to be true, but here’s the secret: the key to progress isn’t working out every single day. It’s about balancing those workouts with proper rest. Here’s why rest days are essential to any successful fitness journey, especially for busy mums who need to make the most out of every moment!

Why Rest is Essential for Progress:

  • Muscle Recovery and Growth:
    Muscles need time to repair and grow after a workout. Working out every day can actually hinder progress by not giving muscles the time they need to recover and strengthen.
  • Prevents Burnout and Injury:
    Going hard every day can lead to burnout and even injury, which sets you back further. By scheduling rest days, you’re giving your body the chance to stay strong and injury-free.
  • Boosts Performance on Workout Days:
    Taking a break allows your body to recharge, so when you do hit your workout days, you’re performing at your best and making the most of each session.
  • Improves Sleep and Reduces Stress:
    Rest days allow your nervous system to recover, which improves sleep quality and reduces stress—two things that are vital for busy mums juggling multiple roles.
  • Optimizes Hormone Health:
    Rest supports hormone balance, which can be disrupted by overtraining. This is crucial for mums who want to keep their bodies functioning at their best.

Why Working Out Every Day Won’t Maximize Results:

  • Quality Over Quantity:
    Working out daily can lead to fatigue, which often results in less effective workouts. Three quality sessions per week, with adequate rest in between, will yield better results than seven lower-quality workouts.
  • Rest Days are Part of the Program:
    My programs are designed with your busy schedule in mind. You only need to commit to 3 days a week, which allows for optimal recovery and progress. This makes it easy to fit into your busy mum life while ensuring you’re getting the best results possible.

Ready to Prioritize Rest and See Results?

With my membership subscription, you’ll get access to my thoughtfully curated workouts for just £9.99 per month. This includes all my on-demand workouts – tailored to give you the best results with a 3-day-a-week structure so you can enjoy those all-important rest days! Plus, there are additional perks like wellness tips, recipes, meal planner, and a supportive community of other mums.

Take a step towards a balanced fitness journey that respects your body’s need for rest. Sign up today and unlock the power of progress with the perfect blend of exercise and recovery.

Start prioritizing rest in your fitness routine, and watch how your body thanks you for it. With my 3-day-a-week program, you’ll be on your way to feeling energised, strong, and ready to take on all that mum life has to offer! Don’t miss out – join my fitness app today and make rest and results a priority.

—

  • Dont forget to try my FREE workouts from my Fitness App Monthly Membership here – give it a try at home!

Follow me on Instagram @jadesbodygoals for daily fitness & nutrition tips & motivation for busy mums, like me.

Leave a comment

Boost Your Metabolism

What You Need to Know and 5 Top Tips to Speed It Up

We’ve all heard the saying, “If I just eat less, I’ll lose weight.” But did you know that starving yourself can actually slow down your metabolism? I know, it sounds counterintuitive!

In this post, we’re going to break down how your metabolism really works and why skipping meals isn’t the answer. Plus, I’ll share my top 5 tips to help you fire up your metabolism and keep it burning strong!

What Is Metabolism?

Metabolism is the process your body uses to convert food into energy. It’s responsible for everything from breathing to digesting food, and yes, even keeping your heart beating. Simply put, your metabolism keeps you alive! But it also plays a massive role in whether you gain or lose weight.

Did you know: For every pound of muscle your body gains, you’ll burn an extra 50 calories a day while at rest! So the more muscle you build, the more your body naturally burns calories – even when you’re just relaxing on the couch.

But here’s the catch: As we age and become less active, our muscle mass decreases. This leads to a slower metabolism, which is why many people start gaining body fat over the years.

Why Not Eating Can Actually Backfire

If you think skipping meals will speed up your weight loss, it’s time to rethink! When you deprive your body of food, especially over long periods, your metabolism slows down to conserve energy. Your body goes into ‘survival mode,’ meaning it holds onto fat and burns muscle for fuel instead.

This leads to muscle loss, which means fewer calories burned at rest. So while it may seem like a quick fix to lose weight, in the long run, not eating enough can actually make it harder to lose fat and keep the weight off.

Why a High-Protein Diet and Regular Exercise Matter

One of the best ways to keep your metabolism ticking is by maintaining a healthy amount of muscle mass. This is why a high-protein diet and regular exercise are key to supporting a healthy metabolism.

Protein helps build and maintain muscle, and the more muscle you have, the more calories you burn throughout the day – even when you’re not doing much!

Top 5 Tips to Speed Up Your Metabolism

Now that we understand why muscle mass and proper nutrition are crucial for a healthy metabolism, let’s dive into five practical tips to help you give your metabolism a boost.

1. Strength Train Regularly

Lifting weights or doing bodyweight exercises like squats, push-ups, and lunges is one of the best ways to build muscle and increase your metabolic rate. As I mentioned earlier, the more muscle you have, the more calories you burn at rest. Aim for 2–3 strength training sessions per week to start.

My Mum Sculpt & Tone program has the perfect full body, home HIIT workouts that are 30 mins or under to give you a place to start, click here for more info.

2. Prioritise Protein in Every Meal

Protein isn’t just important for muscle growth—it also takes more energy to digest than carbs or fats. This process is known as the “thermic effect of food,” meaning you burn more calories just by eating protein! Include lean proteins like chicken, fish, eggs, and plant-based options such as lentils and chickpeas in your meals to keep your metabolism humming.

Take a look at my Easy Mum Meal Plan here.

3. Stay Hydrated

Drinking enough water is crucial for your metabolism. Even mild dehydration can slow it down. Studies have shown that drinking water can temporarily boost your metabolism by up to 30%! So, make sure you’re sipping water throughout the day and aiming for at least 8 glasses (or more if you’re active).

4. Don’t Skip Meals (Especially Breakfast!)

Skipping meals may seem like a way to cut calories, but it often leads to overeating later in the day and, as mentioned, slows down your metabolism. Start your day with a nutrient-dense breakfast that includes protein and healthy fats, like a smoothie bowl, to keep your energy and metabolism steady throughout the day.

Take a look at my healthy breakfast here.

5. Get Enough Sleep

Sleep is often overlooked but essential for a healthy metabolism. Lack of sleep messes with your hormones, especially those that control hunger and fat storage. Aim for 7–9 hours of quality sleep each night to keep your metabolism running efficiently and your body feeling its best.

Final Thoughts

Your metabolism is a powerful thing, but it needs the right fuel and care to function optimally. Instead of focusing on cutting calories or skipping meals, think about nourishing your body with protein-rich foods, strength training regularly, and staying hydrated. With these small lifestyle changes, you’ll not only speed up your metabolism but also feel stronger, healthier, and more energized.

Looking for more tips to boost your metabolism and feel your best?

Check out my fitness app subscription designed specifically for busy mums, and let’s get your metabolism firing on all cylinders!

What are your go-to strategies for keeping your metabolism high? Let me know in the comments below!

—

  • Dont forget to try my FREE workouts from my Fitness App Monthly Membership here – give it a try at home!

Follow me on Instagram @jadesbodygoals for daily fitness & nutrition tips & motivation for busy mums, like me.

Leave a comment

How to Stop Self-Sabotaging Your Fitness Progress

Tips for Busy Mums

Ever been on a roll with your fitness, only to find yourself suddenly falling off track? Maybe it’s a skipped workout here, or an extra treat. We’ve all been there – myself included! Sometimes, without even realising it, we get in our own way. That sneaky habit is called self-sabotage.

But here’s the thing: You can stop it!

Let’s chat about how to avoid those self-sabotaging moments and keep moving towards your fitness goals with confidence and ease!

1. Ditch the All-or-Nothing Mindset

How many times have you thought, “If I can’t work out for a full hour, what’s the point?” Or “I ate a cupcake, so the whole day is ruined!” This all-or-nothing mindset is one of the biggest culprits of self-sabotage.

Instead, give yourself some grace. If you only have 10 minutes to work out, that’s still progress! And if you indulge a little, no worries – just make your next meal a healthy one. It’s all about balance, not perfection.

Pro Tip: My fitness app has quick, effective workouts that you can squeeze into even the busiest of days. A little movement is better than none, and it all adds up over time!

2. Stop Comparing Yourself to Others

It’s easy to look at other mums on Instagram or at the park and think, “Why can’t I look like that?” But comparison is a fast track to self-sabotage. You’re on your own journey, and everyone’s progress looks different.

Celebrate your small wins! Maybe you’ve done three workouts this week, or maybe you’re feeling stronger in your core (shoutout to my Restore Your Core program!). Focus on your own progress, not someone else’s highlights.

3. Create Realistic Goals

Setting goals is key, but if you aim too high, you’re setting yourself up for failure. You can’t expect to run a marathon after just one week of training, right? Start with small, manageable goals and build from there.

For example, aim to workout 3 times a week rather than every day. Or set a goal to eat one extra serving of veggies a day. These little wins keep you motivated and make it harder to self-sabotage.

4. Prepare for Your Future Self

Ever get to the end of a long day and think, “I’m just too tired to workout”? That’s future-you talking, and future-you might sabotage today-you. So, plan ahead to make things easier!

– Lay out your workout clothes the night before.

– Meal prep so you have healthy options ready.

– Schedule your workouts like appointments.

Want even more structure?

My fitness app includes on-demand workouts that you can follow anytime, plus meal plans to help you stay on track. No more guessing what to do next!

5. Find Your Why

Why do you want to get fit? Is it to feel more confident, to have more energy for your kids, or just to feel stronger? Whatever your reason, hold onto it. When you feel tempted to skip a workout or dive into self-sabotage mode, remind yourself of your why.

Post it somewhere visible – on your fridge, your phone, or even in your workout space. When you know why you’re doing this, it’s easier to push through those tough moments.

6. Don’t Beat Yourself Up

Self-sabotage often starts when we’re hard on ourselves. Maybe you missed a workout or had an off day. Guess what? That’s okay! What matters most is how you bounce back.

Instead of dwelling on what you didn’t do, focus on what you can do next. One bad day doesn’t undo all your progress. The only way to fail is to give up entirely – and you’re not going to do that!

7. Have Fun with Your Fitness!

Let’s face it: If your fitness routine feels like a chore, it’s way easier to self-sabotage. But if it’s fun? You’ll want to keep going! Try new workouts, get the kids involved, or shake it up with something completely different.

I’ve packed my fitness app with fun, mum-friendly workouts designed to keep things interesting. Whether it’s a quick 20-minute session or a full-body workout, it’ll feel less like a task and more like something you look forward to.

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Final Thoughts

We all have moments where we get in our own way, but the key is to recognize those moments and take control. You’ve got this, mumma! And if you need a little extra help along the way, my fitness app is here to guide you with on-demand workouts, meal plans, and all the tools you need to stay on track – no more self-sabotage in sight!

Remember: Progress isn’t about perfection. It’s about consistently showing up, doing your best, and having a little fun along the way!

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  • Dont forget my FREE workouts from my Ultimate Mum Fitness Bundle here – give it a try together at home!

Follow me on Instagram @jadesbodygoals for daily fitness & nutrition tips & motivation for busy mums, like me.

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Fun Fitness Activities to do with the kids

Stay Active Together!

As a mum of 4, I know how hard it can be to find time for yourself—especially when it comes to squeezing in a workout! But here’s the good news: you can get fit with your kids, and it can be fun for everyone! Family time doesn’t always have to be sitting in front of the TV. Why not mix it up with some active, enjoyable exercises that get everyone moving?

Here are some simple fitness activities you can do with your kids, right at home or in the backyard.

1. Obstacle Course Fun

Turn your living room or garden into a mini obstacle course! Use cushions, chairs, or toys to create different stations. For example:

– Crawl under a table

– Jump over cushions

– Balance on a line of tape

Get the kids involved in setting up the course. They’ll love being part of the action, and it’s a great way to burn off energy! Plus, you’ll get a mini workout without even realising it.

Tip: Make it a timed race and challenge everyone to beat their own score.

2. Dance Party Workout

Crank up your favourite tunes and have a dance party! Dancing is a great way to get your heart rate up while having fun with your little ones. Try taking turns letting each child pick a song, and don’t worry about looking silly—this is all about moving your body and having a blast.

3. Family Yoga

Yoga is a fantastic way to stretch, strengthen, and relax – and your kids will love trying to copy the poses. You can turn it into a game: who can hold the tree pose the longest, or who can do the best downward dog?

Yoga also teaches balance and focus, which is great for kids, and it helps you relax and feel centred. I’ve got easy-to-follow family yoga routines available in my app that you can do anytime, anywhere. It’s a fun way to wind down together after a busy day.

4. Nature Walks & Scavenger Hunts

Get outside and take a family nature walk. To make it more engaging, turn it into a scavenger hunt! Make a list of things to find, like a red leaf, a pine cone, or a bird. This keeps the kids focused while you all enjoy the fresh air and get those steps in.

Walking is a low-impact, easy way to stay active, and it’s even better when you’re exploring the outdoors together.

5. Workout Buddy Challenge

Kids love a little friendly competition! Create a mini workout challenge where you and your kids do exercises like jumping jacks, squats, or push-ups together. Try to see who can do the most in 30 seconds, or pair up to motivate each other.

This not only gets everyone moving but teaches kids the importance of staying active. And trust me, they’ll love showing off their skills!

Need more ideas for staying fit as a family? My fitness app offers family-friendly workouts you can do in just 20-30 minutes – perfect for busy mums who want to stay active with their kids.

Let’s get moving together, mums! 🌟

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  • Dont forget my FREE workouts from my Ultimate Mum Fitness Bundle here – give it a try together at home!

Follow me on Instagram @jadesbodygoals for daily fitness & nutrition tips & motivation for busy mums, like me.

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    How to Stop Self-Sabotaging Your Fitness Progress – MumLife Fitness Blog

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Understanding Diastasis Recti (ab separation)

What It Is and How to Fix It

Do you feel frustrated by a persistent “pooch” or a weak core, even months or years after giving birth? Then you could be dealing with Diastasis Recti – a condition where the abdominal muscles separate during pregnancy. Don’t worry, though! It’s more common than you think, and with the right approach, you can heal and strengthen your core.

In this blog, we’ll dive into what Diastasis Recti is, how to find out if you have it, and most importantly, how to fix it with exercises designed to restore your core.

What Is Diastasis Recti?

During pregnancy, your abdominal muscles stretch to make room for your growing baby. This is completely normal, but in some cases, the two sides of your rectus abdominis (your “six-pack” muscles) can separate, creating a gap in the middle. This separation is called Diastasis Recti.

Here’s why Diastasis Recti can be a problem:

  • It weakens your core, leading to poor posture and back pain.
  • It can make your stomach appear bloated or “pooched,” even if you’re eating well and exercising.
  • It can cause pelvic floor dysfunction, leading to leaking (incontinence), especially during activities like sneezing, laughing, or exercising.
  • If left untreated, the gap can widen over time, making it harder to regain strength and function in your core.

How to Check if You Have Diastasis Recti

The good news is, you don’t need a doctor’s visit to find out if you have Diastasis Recti. You can check it yourself at home with my Free Diastasis Recti Self-Check Video.

Here’s a quick overview of how to test for it:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Place one hand on your abdomen, with your fingertips just above your belly button.
  3. Lift your head slightly off the floor, as if doing a crunch, and press your fingers into your abdomen.
  4. If you feel a gap or separation between the muscles, you may have Diastasis Recti.

You can also check for a gap below or above the belly button, as Diastasis Recti can affect different parts of the abdominal wall.

Not sure how to check? Watch my Free Diastasis Recti Self-Check Video here for a step-by-step guide.

How to Fix Diastasis Recti

If you’ve discovered that you have Diastasis Recti, don’t panic! With the right approach, you can heal your core and close the gap over time. The key is to focus on safe, targeted exercises that rebuild your deep core muscles without putting excess strain on your abdominal wall.

1. Avoid Traditional Ab Exercises

Exercises like crunches, sit-ups, or planks can actually make Diastasis Recti worse by placing too much pressure on your weakened core. Instead, you need to focus on gentle, controlled movements that engage your transverse abdominis (TVA) – the deep core muscles that wrap around your waist like a corset.

2. Start with Breathing Exercises

Diaphragmatic breathing is one of the best ways to reconnect with your deep core muscles and begin the healing process. By engaging your TVA and pelvic floor through breathing, you’ll start to restore strength from the inside out.

Download my Free Postpartum Breathing Guide here to get started with breathing exercises that will support your core recovery.

3. Follow a Postpartum Core Program

The most effective way to heal Diastasis Recti is to follow a structured program designed specifically for postpartum recovery. That’s why I created the Restore Your Core 12-Week Program, which includes exercises to help you safely close the gap, strengthen your core, and regain body confidence.

This program focuses on:

  • Safe, progressive core exercises that target your TVA and pelvic floor
  • Gentle, low-impact movements to help you heal without overloading your core
  • Short, effective workouts that fit into your busy schedule as a mum

By following this program, you’ll start to see improvements in your core strength, posture, and even how your tummy looks and feels.

Why Fixing Diastasis Recti Matters

Ignoring Diastasis Recti can lead to long-term problems, like chronic back pain, poor posture, and even pelvic floor issues. The longer you leave it untreated, the more challenging it can be to heal. However, by addressing it early on, you’ll not only flatten your tummy but also set yourself up for a healthier, stronger future.

Ready to Restore Your Core?

If you think you might have Diastasis Recti or want to heal your core after pregnancy, my Restore Your Core 12-Week Program is here to help you every step of the way.

Here’s what you’ll get:

  • 12 weeks of video-guided core workouts specifically designed for mums
  • Exercises to safely heal Diastasis Recti and rebuild your core strength
  • A focus on your TVA and pelvic floor to restore function and reduce back pain
  • Easy-to-follow workouts that fit into your daily routine
  • Access to my personalised online coaching app
  • Be a part of my mum fitness community

Get started today and restore your core! Learn more and join the program here.

Don’t forget to check out my free resources:

  • FREE Diastasis Recti Self-Check Video here
  • FREE Postpartum Breathing Guide here
  • FREE workout from my Restore Your Core Program here

Your core recovery is the foundation of a strong, healthy body. Let’s fix Diastasis Recti together and help you feel your best again! 💪

Follow me on Instagram @jadesbodygoals for daily fitness & nutrition tips & motivation for busy mums, like me.

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