How I Stay Fit as a Busy Mom of Four (Over 35!) — 5 Realistic Tips You Can Start Today

fit mom membership fitness fitness tips mom systems tips workouts Aug 14, 2025

If you're a busy mom juggling homeschooling, kids, laundry, and even running a business, you’re not alone. It can feel like fitness is just another thing that falls to the bottom of your to-do list. But staying consistent with your workouts is possible—even without ever stepping foot outside your home.

As a mom of four over the age of 35, I’ve been able to maintain a consistent workout routine for years. Today I’m sharing my five proven tips that make it all possible. These are the exact systems I’ve used to fit workouts into my busy life and create habits that actually stick.

Watch the full video below:

Tip #1: Prioritize a Bedtime Routine That Fuels Your Day

If you're constantly tired, workouts will always feel like a chore. The real secret to having more energy to exercise? Better sleep.

Start by calculating 7 hours before your wake-up time—that’s your minimum bedtime.

Create a Nighttime Routine That Works:

Cut blue light: Shut down screens 1–2 hours before bed.
Take a warm shower: Helps your body naturally wind down.
Try magnesium: (Check with your doctor first!) It helps relax the nervous system.
Keep it consistent: Routine signals your brain that it’s time for sleep.
Phone curfew: I put mine away by 7 PM—no distractions, better rest.

Tip #2: Schedule Workouts Like You Would a Doctor’s Appointment

Time will never magically appear—you have to plan for it.

Look at your weekly schedule and ask:

What time do I have to leave or return from work?
Could I use my lunch break?
Can I wake up just 30 minutes earlier?

For Example: “Monday at 7 AM, I’ll do a glute workout in the basement.”
Put it in your calendar and block it off!

Consistency starts with intention. If it’s not scheduled, it’s easy to skip.

Tip #3: Follow a Workout Plan (So There’s No Guesswork)

One of the biggest reasons moms skip workouts? Not knowing what to do.

Having a workout plan eliminates the guesswork and keeps you focused.

Start with 3 days per week if you’re just beginning.
Build up to 4 or more once you’re in the groove.
Stop wasting time scrolling through random workouts.

🎁 Get your FREE 7-Day Trial to the Fit Mom Membership:
No guesswork, just press play →

Tip #4: Set Up Your Workout Space the Night Before

Reduce friction by creating a dedicated space at home for your workouts. Even a corner will do.

Each night:

✔️ Lay out your workout clothes

✔️ Prep your equipment

✔️ Queue up your video or plan

✔️ Fill your water bottle

✔️ Prep snacks or post-workout meals

Looking over your plan in advance also helps you stay confident and reduces wasted time the next day.

Tip #5: Give Yourself Grace and Keep Going

Let’s be real—life happens. Sick kids, sleepless nights, or work emergencies WILL throw off your plans. But missing one day doesn’t mean starting over.

👉🏻 Don’t double up. Just pick up where you left off.
👉🏻 Muscle mass doesn’t disappear overnight. It takes about 2 weeks before muscle atrophy begins.
👉🏻 What matters most is long-term consistency, not perfection.

The best fitness plan is one that works for you, not against you.

My Personal Favorite Tools for Better Sleep & Recovery

These are my must-haves for restful nights and better workout recovery:

Ready to Finally Stick With It?

You don’t need hours in the gym or a perfect routine. You just need a system that fits your life. Try these 5 tips and see how much easier it becomes to make fitness a part of your lifestyle—even as a busy mom of four.

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