As a 37-year-old working mom of two, recently back at work, I know first-hand how health and fitness often slip to the bottom of the list. Between school runs, deadlines, and constant to-do lists it can feel like there’s no space left for you. But what I have been trying to focus on the last few weeks is small, consistent steps. I really do believe some small changes can make a big difference, and they don't have to be perfect or time-consuming.
In this first oac blog post, I want to share five quick, realistic tips that have helped me, and I hope they help you in some way too.
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Make brekkie ahead mid week
With busy mornings trying to get out the door I find prepping overnight oats the night before to be a lifesaver! It means regardless of how the morning chaos goes, I know I will have something balanced (protein + carbs) which makes a huge difference to my energy levels and focus.
I usually grab a kilner jar, pop in 3/4 cup of oats, a tablespoon of chia seeds, 2 tablespoons of chocolate protein powder, 3/4 cup milk and a tablespoon of greek yoghurt. Give it a stir, pop on the lid. In the morning you can top with berries and peanut butter if you fancy. Having the jar means you can take it with you if you don't have time to sit at home. Honestly, it is such a game changer in the mornings.
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Hydrate, hydrate, hydrate!
Keeping my hydration in check is another game changer for me, especially being back at work. The foggy or headachy feeling mid-afternoon which you might mistake for needing a coffee or sugary snack, is likely dehydration! I always have my 1 litre reusable bottle with me so I can keep a count of what I've drank, aiming for 2 litres at work. Yes I may look crazy carrying around my giant pink bottle at the oac office or on the road to meetings, but genuinely it is one of the most important hacks for my health.
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Short movement bursts!
On busier weeks it’s not always possible to fit in a full gym class or do the longer runs. So I aim to get in shorter, faster runs which are more realistic. I try to do 10 minutes of stretching before the kids wake up, a walk while taking a call, or squats while the kettle boils / in between tasks at the office. It definitely helps to keep things ticking over until you have more time to get in the bigger exercise sessions!
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Protect your sleep
When I went back to work, I underestimated how much the juggle would drain me. Scrolling on my phone late at night didn’t help either. A big change for me is keeping my phone charger at the other side of the bedroom. Once I enter my bedroom at night there is no more screen time. I really see the benefits here. Better sleep = better mood, better decisions, and more patience (with colleagues and kids).
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Making smarter lunch and snacks choices
Busy weeks can often mean poor lunch planning or grabbing energy lacking food on the go. Since joining oac I am much more conscious of my protein intake. I have really seen a difference since adding extra protein to my snacks and meals. Now, I try to choose protein-first meals. I always bring Greek yoghurt to work, a bag of nuts and I always have a good portion of protein in my lunch (chicken, smoked salmon, tuna, egg mayonnaise, cottage cheese, hummus). Of course having unlimited access to oac protein balls has really helped me keep my energy and hunger levels on track!
If you’re reading this between meetings, on your lunch break, or after wrangling kids into bed, you’re not alone! The truth is, none of us have endless time or energy. But by making small, intentional choices, we can all feel better, move better, and show up stronger in work and life. Good luck :)
