69 | The Keystone Habit That Changes Everything: How Fitness Fuels Motherhood with Lindsey Bomgren, CPT

Hey Mama. Welcome back. This episode is going to light a fire under you because if you've ever wondered how to make fitness feel like a natural part of motherhood, so not just another to do list.

We're talking habits.

Then this conversation is totally for you. Today I am joined by the amazing Lindsay Baumgren, a fitness trainer, a mom, and the powerhouse behind Nourish Move Love. We are talking about the keystone habit that changes everything and how fitness can fuel fuel your energy, your confidence and your everyday mom life.

Enjoy today's episode.

Feeling exhausted, overwhelmed, or like you've lost.

Yourself in the postpartum chaos? Whether you're four weeks postpartum, two years.

In or done having babies, you deserve.

To feel like yourself again.

Hey Mama.

I'm Val, a functional sports dietitian, postpartum.

Fitness coach, and a mama who understands exactly what you're going through.

Welcome to the Strong and Nourished Mama Podcast where you'll find simple science backed.

Strategies to heal your core, rebuild strength and restore your energy without the overwhelm.

If you're ready to go from depleted to strong, nourished and unstoppable, you're in the right place. Let's dive in.

Hey Mama, real quick. I want to remind you, movement isn't about doing more. It's about doing what actually matters. It's about rebuilding your strength, which you need as a mom. You need that strength, restoring your energy, creating space for recovery so you can actually show up as your best self in motherhood and beyond. And that is exactly what I help you do inside the Strong Nourished and Energized Mom Method. It's my eight week group coaching program designed to help you rebuild your core and pelvic floor, fuel your body for energy, and create routines that actually work in real mom life. So if you are ready to move with purpose and finally feel strong and supported again, check out the link in the show notes or or head to.

Wellnessbyval.Com program to learn more. I'm so happy that you're here.

Welcome back to the Strong and Nourished Mama Podcast. If you have been feeling stuck when it comes to exercising and fitness, you're struggling to find time for yourself. Or you just wish fitness and exercise felt simpler. You're going to love today's episode. Fitness isn't just about looking a certain way. It's about fueling your motherhood journey. And Lindsey Baumgren knows this better than anyone. She is a mom, fitness trainer and founder of Nourish Move Love and she is here to show us how making movement a priority can transform not only your body, but your energy, your mindset, and motherhood. So let me read Lindsay's bio real quick and then we will get into today's interview. Lindsay is a certified trainer and founder of Nourish Move Love, where she shares free.

Yes, that is right, mamas.

You heard it right.

Free and at home workouts for women.

As a busy mom of three littles, Lindsay has captivated the eyes of millions with her quick and effective home workouts.

That actually get results.

She is a firm believer that fitness makes her a better wife, mother, friend and community member, and she wants to.

Share that with others.

If you want to join the millions of women working out with Lindsay online.

You can head to the Show Notes to see all of her resources. Now. Enjoy today's episode. Hey Lindsay, how are you? Thanks for being on the show today.

Good. Thanks for having me. I'm excited to be here.

Good. I am too. I've been following you for a while now and I absolutely love your workouts and I'm really excited to share all of your amazing knowledge with the listeners today. So let's go ahead and get into it. You have three young kids, you own your own business. You're constantly creating workouts for other moms, for other women. What do what does fitness actually look like in your current season of motherhood?

Yeah, great question. It's so funny. I actually just finished filming a live workout for our our membership community and someone at the end of the workout we do a little live chat and someone was like, you know, how do you time your workouts? When do you work? It's asking the same question. And I was literally like, there are no rules ever. Like, I have. I try to go into my week with a plan. I like to sit down on Sunday, look at my calendar and like kind of map out a plan for my but there are no rules. Like, some days it goes out the window. Some days you know, there's a sick kid. Like, it's literally, I wish I could tell you there's this picture perfect plan, but there isn't. It's like getting it done whenever I can. I like early morning workouts. Those are kind of my jam. I like getting up, having a little bit of mom time. I get up, I read my Bible, I do a quick workout in the basement and then I'm like ready to get the kids out the door for school or to summer camps and then I can get some work done with my team. I am going part time for summer, so I'M home with the kids more. So some days I want to sleep in and then I'll just do a driveway workout. I'll literally bring my dumbbells up to the driveway and work out while they throw baseballs or have popsicles. And so it does, it looks different every day. Some days I'm filming live workouts or I'm filming workouts for my community, so it really, truly does look different. But I truly do the workouts that I share. So I'm working out 20 to 30 max, 40 minutes a day usually. Strength training. Strength training is my jam. I try to split train, so I try to at least hit legs one day, arms one day. If I have the capacity, I'll split up arms and I'll do a chest shoulder try day. I like really split training, focused workouts. I love strength, so I'm strength training at least four days a week. Some days I like to get one run in a week and I'm talking like three miles, like a 5K. But that's just more for my mental health than anything. Just getting out for a run to like clear the air and that's, that's it. I try to get my 10,000 steps a day, but honestly, with three kids, it's pretty easy. Between running stairs, doing laundry, chasing them to the park, like that's how I get my 10,000 steps in. It's not a crazy amount of extra work outside of that, besides chasing around my kids. So getting my steps in, doing some strength training. I love strength training. I love lifting heavy. Yeah, that's, that's kind of what it looks like.

I, I joke all the time, like, if you want your 10,000 steps, have a toddler. Right now I have an almost two year old and chasing her around. And I can imagine like you said with three kids, right? You're always doing something so it's pretty easy to get steps in, which is super nice. But I like that you said it's, you're, it sounds like you're being pretty flexible, like movement and exercise is a priority to you. It's really important for mental health. And we're going to talk, go into all of the details, into movement and how that's a habit in your routines. But it sounds like because of that it's super easy for you to be flexible with. If you sleep in, you're able to get that workout in later in the day. So that's super awesome. I like that.

Yeah. My kids are kind of accustomed to like knowing that mom's gonna workout at some Point. So maybe it's early in the morning and they come down and you know, I'm like finishing my workout or maybe it's like doing it while they eat lunch. But yeah, it's part of your, part.

Of your lifestyle, which is awesome.

Yes.

And that takes us to habit. So you've called fitness a keystone habit. And I love that language because it really shows how movement isn't just about the workout itself. It's way more than that. So can you explain to us what that means to you and why you think it's so important in motherhood?

Yeah, I think fitness is like I said, a keystone habit. And that's a habit that's like a kind of a cornerstone. And when you can lock in and stick to that habit, it just raises the tide in every other area of your life. And I think that's the case for fitness because it's, it's, it raises. When you say you're going to do something and you do it like get up at 5am, do the workout and you actually do it day after day, it just naturally increases your self esteem and your confidence. And I think that's so huge for women especially. And so following through and it just raises the tide, builds your confidence, also building your strength, which is a great, you know, side effect obviously. And then it just carries over into everything else that, that you do. In my, in my experience, the days I get up and I get my workout in, I'm more energized, I'm more ready to play with my kids. I'm more agile and reactive, less reactive I should say, to how my kids behave. And so if someone flips over their plate at breakfast because they didn't want what I served them, I'm less reactive and I'm a lot more calm and able to handle that sit with so much more grace. And I don't know if that's just like the endorphins or what it is, but it's just like that for me. It's a, it's a keystone habit. It's a cornerstone in my life that like, if I can stick to this consistent habit, I feel better about myself. I, I'm a better mom, I'm a better wife and I'm just a better person to be around. And so I just think it just raises the tide in every other area of my life. And moms bear this like emotional and mental load that is kind of just like underground. It's not really seen. It's this load that we carry and I think our back are a lot stronger for carrying that load when we can strength train and care for ourselves.

And you can get that in like you said, 20, 30, 40 minutes out of your day, even if you split it up. I would have, I would imagine, like if I didn't have time to do, let's say it was your workout or my own workout for 30 minutes, I could do okay, 15 minutes in the morning, 15 minutes in the afternoon. But it really is a keystone habit because it helps us become more resilient. I'm definitely way more patient with my toddler and everything else in my life when I get in my movement. So I really like that you that you mention it as a keystone habit and something that moms can get in. And it doesn't have to take a lot of time either.

Yes, I will say this again and again, but I, I used to be so black and white in the sense of like all or nothing has to be this 60 minute session. Have to make this group fitness class. Have to, you know, and when you have a kid, obviously when you become a mom, that just shifts your perspective on things. But it. Until I'm blue in the face, 10 minutes is greater than zero minutes. And there are days where it's just 10 minutes and you just feel better after that 10 minutes. And it's that, it's that consistency that, like, I'm not gonna go, you know, multiple days without sticking to what I said I was gonna do. And so 10 minutes is all you get some days and you do what you can, but it's just showing up on repeat.

Exactly. Yeah. It doesn't have to be perfect. 10 minutes today, 20 tomorrow, 5 the next day, whatever it is, that's what's going to help you keep that habit consistent. Which is, which is what's going to be helpful. I know a lot of moms in our community are trying to build routines that work for their families and work with their lifestyle. And it's not always easy, as you know. But how do you set yourself and your family up for a successful week when it comes to movement and routine? So you said right now you're in the summer months, you have a summer schedule. It's a little bit different. But is there anything else that you're doing besides looking at your week on Sundays to set you up for success for the busy week?

Yeah, I mean, I am very routine driven and I used to be a very and still someone. I'm a rigid thinker in the sense that like, I have a plan, I like to stick to My plan, I plan my week out every Sunday. I plan out my meals on Friday for the week ahead. Like I'm just a routine driven person. I eat almost the same thing on repeat. I'm boring, but it's what works for me. And I like routines. But I think the biggest thing I've learned over time and becoming a mom is that it's not only consistency. I'm really good at consistency, but it's adaptability. And when you can combine consistency and adaptability, it's this magic formula, right? Because like even. And that goes for your workouts too. Like consistently showing up, but like not every day do I have 100% to give to my workout, you know, or maybe I'm tired or maybe I'm sore, maybe the baby didn't sleep last night, or maybe my kid had an accident or I have a sick kid. Like there's so many life circumstances that consistency and adaptability together make this perfect match of like I'm consistently going to show up and I'm going to adapt to what I have today. And maybe that's 80%, maybe that's 50%, maybe it's 100%. And that's like the magic formula. But within that, I believe in preparation, so I'm a huge planner. I think self discipline is one of the greatest forms of self love that we give ourselves. And so I set myself up, I look at my week and I give myself usually three to four days a week where I'm looking at the 5, 5:30am alarm clock and then I give myself two to three days where I let myself sleep in and I'm looking at more of like a 6 or 7am Maybe even alarm clock depending on my kids schedules. We're a little bit more loosey goosey in the summer with like sleeping in and you know, kids summer camps and schedules. But I try to consistently stick to those early mornings where I get up, I read my bible, I work out, I get breakfast ready for the kids, you know, I get them off to summer camp or whatever. I'm working. And then there's days where it's like, okay, we're gonna sleep in today, I'll sleep in, the kids are sleeping in, we have a slower morning maybe at home. And then I'm doing a workout over my three year old snap time or while the kids are eating lunch or having popsicles in the yard. And so it's really just like this. But I, I plan it out ahead of time. I know which days are the early days, I know which days are my sleep in days. And so I have this plan going into the week. And of course it doesn't always go according to plan, but having the plan helps and having those specific dedicated times. Like, I know I'm going to get it in here. I know I'm going to get it in here. Yeah. I'm a really big fan of, of planning and preparation on top of trying to be adaptable more.

I always tell my clients, more time now is less time later. So if we can prep, like you said on Fridays for the busy week ahead and then be, be okay with flexibility and then adapting to what comes that week. Because as a mom, who knows what's going to hit you and especially in the summertime, But I like that you have the scheduled mornings. On these days I'm definitely going to get up. And then on these days I'll allow some flexibility. If you get up early, great. Awesome. Otherwise, it's going to be another time of the day. And I think that's important for moms to understand. It doesn't have to be this perfect plan. And then if you have this plan and you didn't follow it to a T, you're not a failure for not following it. Right?

Yeah. And I found that for myself, like, Getting up at 5, 537 days a week does not work for me. I, my body needs sleep. Like I, I need sleep and I really have to prioritize sleep. Like it's the best way I recover. It's how I don't get sick, like so much. And so that burns me out. If I just go on repeat with that 5, 5:30 alarm, I get burnt out. And so I know that I give myself two to three days a week where I'm like, sleeping in and workouts are going to happen over lunchtime or sometime else.

I'm, I'm the same way. Like, sleep is my number one priority. And if it's, if it's a certain time at night, I'm like, okay, I got, got to stop what I'm doing. I got to go to sleep and I'm a morning workout. I like to work out in the mornings as well. But if I don't, if it's like that seven days a week like you said, forget it. It's. It's not going to be something that I'm going to be able to be consistent with because it's very difficult because I'm not sleeping. I think it's helpful for moms to hear from someone who's, who's like you, who's super consistent. And you're also able to be flexible and adapt to what's coming to you every single week. Have there been seasons where you've fallen out of rhythm with fitness, and if so, did that affect you in other areas of your life, whether it was mentally, emotionally, or even logistically?

Yeah, I mean, like I said, I, of course, everyone goes through seasons, and I'm not always motivated. Fortunately, working out is part of my job. And so, like, there are. I, I have to show up, I have to work out. There's scheduled live workouts, they're scheduled film days. And so some of that is like my accountability partner, which is really great. Like, I have this built in accountability partner. But there are seasons of life we've all gone through. Specifically for me, postpartum, you know, where you're. You have to recover. You just had a baby. And I found that in those seasons, for me, fitness has been a consistent throughout my life. I played sports in high school, into college. I was always athletic. And the minute that stopped for me, and like, no one was pushing me, I didn't have a goal. I got, I really struggled, like, mentally. I got depressed. I didn't feel great, like, all these things. And so I got really into, like, training for marathon. I always had to have this, like, goal at hand. Currently, I don't have a goal other than like training for life and trying to keep up with my kids and put on muscle and just be a strong, healthy mom. And so that's like my goal now. But during those seasons of postpartum, especially after my first baby, because I think you don't know, like, you think you're just gonna, like, yeah, I got this right. But that, like, was taken away from me. That consistent of being told, you know, like, you need to rest, you need to recover, and which you genuinely do. But I found that for me, like, I just needed to move. Whether it was gentle stretching, whether it was, you know, I just needed time away from the baby and for myself to just move and start to feel my body getting back to somewhat normal or feeling like myself again. Fitness is just a consistent. It's been a consistent throughout my life. And when it's taken away, I struggle definitely mentally. I had a knee surgery almost three years ago now, and that was like more mentally challenging than physically challenging was, you know, I could no longer. I couldn't squat, I couldn't lunch, I couldn't do all these things that I was used to doing. And that was just like a huge mental struggle for me. And so it's really was like shifting to what I can do and focusing on what I can do. But especially in the postpartum seasons, fitness was never about getting my body back. It was never about the bounce back. Fitness was my mental health. It was my mental outlet. It was the consistent thing in my life that I could hang on to while chaos was ensuing around me. My sleep was gone, my whole body had changed. My selfish, you know, daily routine had changed into caring for this little human. And so it's just been like the consistent in my life that provides mental stability almost as much as any physical benefits.

I like that you share that because there are going to be, especially as a mom, for anyone, obviously, but especially as a mom, our seasons are going to change and they're going to change very quickly. From early postpartum to when you have a one year old to right now, I have a two year old who's in a big girl bed and sleep is very inconsistent. It's all over the place. But how can we stay, how can we continue with our movement and our exercise even during those hard seasons? Because if there's one thing for sure, it's going to be change and it's going to be difficult seasons. And so I like that you mentioned in the postpartum period still being able to move. And that was more than anything, not bouncing back, not getting your body back. But more than anything that therapy. Right. The mental connection to your body of, okay, you know, I just need like 10 minutes to do diaphragmatic belly breathing or I just need five minutes to connect with my breath and do these two exercises. I think that's something that's, that we can easily integrate in our busy, busy seasons as moms.

Yeah, I think it's like one of the greatest gifts that I now get is to be in this little screen in someone's home when they're going through that season. Because I went through a really rough postpartum season, especially after my first, and fitness was like my saving grace in that season. And now I feel like I have the ability to share that with other moms and women's because it can be really isolating when you're home and alone, your husband goes back to work and here you are at home with this baby and you feel like you've just turned into like this feeding, you know, like a milk cow. You're like, I just sit in this chair and feed this baby all day and I have no purpose. And you know, it can feel really isolating. But I feel like I Get this, like, really special opportunity to just tell another mom or another woman. I may be the only other person that says, like, good job. Like, you can do this. You're so strong. And just, like, speak life and encouragement into what can be a really dark, isolating season.

It is a very dark and isolating season. So to be able to have that and connect, like you said, even through a screen is. It's a big impact. I did. I did your workouts. It was in the living room. I didn't even go in the garage because it was around summertime when I had my little one, and it's very hot here. So we were in the living room, and she's doing tummy time, and I'm like, mommy needs this time. I need, like, five minutes. And you, like, you were on the screen, right? But it's still, like, you were right there being super motivating. And I'm like, yes, okay, I can do this. I can. I can do what she's saying, or I have this encouragement. So I'm super grateful that you do what you do because it is very, very helpful. As, you know, as a mom of three, you're modeling so much through your daily habits. You've mentioned this, that exercise is your keystone habit and something that your kids see you doing. Like, okay, mom's going to get in some movement. Mom's taking care of herself. And usually you have your kids in the background. Right. Or I think one workout, you were holding your kid on your Instagram. And so I want to know what you hope your kids learn from watching you move and take care of your body.

Yeah, I just. We always talk about this, like, you know, they'll ask, like, why. Why do you have to work out? Why can't you play with us? And we're like, this is mommy and daddy's time, and this is so we can stay strong and healthy and we can keep playing with you for many years so I can race you down the street, so we can jump with you, so we can play flag football with you. And just, like, just instilling in them that, like, this is for my. We have heart disease runs in. In my family. And being like, this is for my heart health, to keep mommy's heart strong. This is to keep my muscles strong and my body strong. And they've seen. They've seen both my husband and I. My husband plays volleyball at a professional level, and they've seen, like, both of us get injured. His back and they've seen my knee, and, like, they've seen what happens when we've been taken out by injury? And so it's a lot of like, this is to prevent injury. This is to keep us strong and healthy. This is to keep our body so healthy. And we talk about like, like God gave us a mission, like God gave us a calling here. And this is to keep, like, in order to like, really live out our best selves and our best calling and to really do what God put us on this earth to do, we have to be strong, we have to be healthy. And so just hoping that they, that they see that like, consistency and hard work, like, matter and it doesn't just like, we don't get to be, you know, strong and healthy just like passively. It's really actively, like you actively have to take care of yourself and that it, it takes hard work. I hope that they learn hard work more than anything. Like, I want them to be hard workers. I want them to be consistent. I want them to respect their body and respect other people's bodies and yeah, that they just, that they learn that, you know, it matters. And you can't be, you can't do what God put you here to do if you don't take care of yourself.

I think that's really important for moms to understand because I think when it comes to exercise and not having enough time and the million things that we have on our to do list, exercise and movement or self care for moms is usually put on the back burner. And so even if you can get that 10 minutes, if your kid is watching you, it's showing them that you care for yourself, but you're also caring for them and you're teaching them everything that you just said, the discipline, everything for, for them now in childhood to when they get older. And it's a, it doesn't seem like a lot or that it's really impacting them that much, but, but from someone who's seen it, when I was growing up with my parents who were super active, I mean, it's my lifestyle now, so I think that's awesome that you're able to show your kids that and that they're able to see, okay, mom and dad are getting in their movement, we're able to play, we're able to be strong, and it's doing so many other things for them without them even realizing it. So we both know that moms often feel guilty for taking time for themselves, like I said. So even if it's just those 10 minutes of movement, how would you personally respond to guilt? Or if A mom is saying, man, I feel guilty for taking that time. What would you say to another mom who is feeling that way?

Yeah, I mean, I think we can all. There's so much, you know, mom shame or guilt that comes with anything. Every time I drop my kids up at school, I'm like, am I really doing the right thing? Like, I think God put me here to do this. And I think that like, this is my mission field and I love what I get to do and I love my job, but like, I always get this, like, am I doing the right thing? Like, and I totally get that. I used to teach at a gym. I used to teach in person classes and I'd have to drop my kids off in the, the nursery down there so I could go teach a class upstairs and I'd be like, oh, should I be hanging out with my kids right now? And I think that's the beauty of home workouts. And that's why I love home workouts so much, is like, your kids can be playing right around you. They can still be, they're a part of it, they can be part of it. And it doesn't have to necessarily separate you from them. Like, it's just part of the lifestyle that they see. We, my kids know that every time we run to the park, I'm usually doing some type of like 10 to 15 minute park workout. Like we run to the park, they bike to the park, we get there. I do my pull ups on the monkey bars, I do my squats or step ups and then I run around and play lava monster. But like, it's just a part of our, a part of our routine too. Like you said, it's a lifestyle too. But I think as soon as you start making it a consistent habit and as soon as you start seeing the changes in yourself, the confidence build in yourself, the self esteem, the self, the muscle gains, the strength, like all these things, it's all positive side effects. Like as soon as you see this positive uptick of, of your, of your own mental and physical well being, it just spills over to your kids, right? Like the days that I, I'm just, I want to be more active with them, I want to play with them. You know, after I get my workout in, like, I'm so much more, I'm not just sitting on the sidelines, I'm jumping in the pool. And, and so it's just like, it just benefits everybody, you know, it's a keystone habit. And so starting with 10 minutes, whatever it is, but like that whole guilt of like taking time for yourself. 30 minutes is so small in the grand scheme of all the other minutes in a day. Right. And so if you're pouring out to everybody else for all these other minutes and you're serving everybody else, like if you can take that time to build yourself up, it just, it literally spills over. And it just for me, exponentially makes me a better wife, a better mom, a better community member, a better neighbor, a better boss, like, you name it. I think it just spills over and so much, so much good comes from it.

So don't feel guilty if you are wanting to take 10 minutes for yourself and if that's movement or whatever that looks like for you, because as Lindsay said, it's going to spill over into every other aspect of your life and it's going to more than likely be a positive impact instead of a negative one. So, okay, to take those 10 minutes for yourself. And you have 10 minute workouts, right? And programs. Yes.

Yeah. We actually just published a post like called Micro Workouts that was like a kind of a trend. But it's like five to ten minute workouts. But yes, we have on our site, you can literally filter by like 10 minute, 15 minute, 20 minute, 30 minute, whatever you have time for. There is a workout and I always will say 10 minutes is better than no minutes. And on the days I don't feel like working out, I'm like, 10 minute rule. I'm gonna go do it for 10 minutes. And after 10 minutes, if I'm like truly gassed and I don't feel it, I'll quit and I'll go for a walk. But after 10 minutes, I, nine times out of 10 feel better and I just keep going.

Yeah, you're like, I'm already here. I might as well continue to do it. So can be something. If you're listening to this and you want to start out, if movement hasn't been part of your routine, then maybe going to Lindsay's website, which I'm going to put in the show notes, all of the information and starting with 10 minute programs and then from there you can either repeat it or then work your way up to the 15 minutes and then the 20 minutes and then you'll be able to see the physical strength gains, the resiliency, the mental capacity that you're having and then of course, how that's impacting the rest of your rest of your life. So that's awesome that you have that. I think that's amazing. I love the micro breaks and the micro workouts.

It's been, yes, these. Our whole mission was to make workouts free and accessible to women who are in the thick of raising littles in busy seasons.

What are some of your favorite go to strategies or small habits that have helped you stay grounded in your routine?

Yeah, I kind of have like my daily mantra, which is like, I wake up early and I don't, like I said every day. But like, I wake up early because I know I need that me time. When the house is quiet, I read my Bible. Like my true north is, you know, like, my worth is not found in my appearance, the worldly things, my achievements, my successes. Like my worth is found in, in being a daughter of God. And I work hard and so I get my, my workout in. I work hard for my team, I work hard for my business, and I'm, I'm kind and generous to those around me. That's like, you know, just like my mantra. I try to live by and to keep that like my true north. Like, if I can stick to those values on a daily basis, I have been successful. And so just having, I think you just like need a mantra or some type of daily, you know that it's just like, I wake up early, I read my Bible, I work hard, I'm kind of generous.

It's nice to be able to wake early and have your own time. It just prepares you for the busyness of the day, whatever's coming at you. So I think always nice to be able to do even if it's five minutes, you know, stretching, breathing, reading your Bible, journaling, walking. Those five to 10 minutes can be super powerful in the early morning. For a mom listening right now, feeling stuck or discouraged, what would you say to her?

I would say, you know, we're all carrying like this bucket full of water, responsibilities, whatever it is, and we all have holes. Like we all have areas of our life. Maybe it's sleep and like, you're just. Sleep is not an option right now. Like, we all have holes in our bucket. It could be sleep. It could be work stress. It could be, you know, just adult decisions. It could be the mental load. It could be we all have like holes in our bucket and it's just finding the biggest hole, like, what is the biggest hole in your bucket right now that is stealing your joy? Is it the lack of sleep? Can you negotiate with your husband to, to trade nights like with the baby or like finding your biggest hole in the bucket that's stealing your joy? There's always like, and when I'm in a Funk. When I'm in a. Like, there's always something that's stealing my joy, and it's trying to, like, address that. Like, what is the biggest hole in my bucket? And how can I clog that hole a little bit? And it's not always perfect, right? Like, but how can I clog that hole a little bit to bring myself some joy back? And for me, it is like scheduling something daily. Like, we spend all this time pouring out to everybody else and, like, scheduling something daily that brings me joy. Like, what is that daily thing that just fills my cup a little bit? And for me, it's that, like you said, it's those morning hours. It's getting up, it's reading my Bible with a hot cup of tea, and it's getting my workout in. And then my bucket is ready to, like, flow out and fill everybody else's and feed the kids and clean up and do the laundry. And I serve with such a more joyful heart. I serve my family with such a more joyful heart when I get that. That moment of. Of joy or that moment that fills my bucket. So it's like acknowledging what your biggest hole is. Maybe it's lack of sleep, maybe it's work, stress, whatever it is, and seeing how asking for help, which is like, women's biggest default, hard thing to do, but, like, asking for help to get that hole filled some way or to find something else that, you know. So we all go through hard seasons. There's postpartum. There's, you know, motherhood. There's this. So many tough, challenging life transitions. And. And it's just finding that. How can you just make it a little bit better?

Thanks.

What did you used to do it? Like, I even. Like, what did you used to as a kid? Like, for me, there's sometimes, like, I know that I'm such a busybody, and I'm such a. Like, if I am in my house with my kids, I'll start doing laundry or I'll start whatever. And then the kids are nagging, and then they start acting out, and I'm like, my kids need my attention right now. Everybody get on a bike. We're going to the park. Like, then I'm distraction free. I can't do laundry. I can't do dishes. Like, I just need to get. Give my kids attention. And so it's like, just finding what it is for you, you know? Like, I can be such a productivity aholic that sometimes I literally have to physically remove myself from my environment to be, like, super present with my Kids.

I think finding the biggest hole in your bucket is a good place to start because as a mom, it's very overwhelming, as you know. And with many holes in our bucket, it can be easy to try and clog each hole and then you're not really getting anything done. And so if you find the biggest hole, okay, this one is stealing my joy. This one I really need to focus on what's one small, small thing that I can do, like you said, with just asking your husband to take nights or asking for help in this area or even maybe taking things off your plate or doing a 10 minute workout. Right. Something that's really going to help support that one area in that bucket versus trying to do it all, because that's where it's going to be super messy.

Yeah. There's one thing that like, for me it was like I got a house cleaner and it changed my, you know, like there was like, I was feeling the mental load of like the groceries, the meal plan, all the things, cleaning the house, doing this. I felt like I was constantly just running around picking up after everybody. And Saturday mornings my husband would be like, I just want to sit and have a cup of coffee as a family. And I'm like, well, if we want to get to baseball and soccer by this time the house, you know, toilets haven't been scrubbed and two, you know, whatever. And so like offloading that off my plate and hiring someone to do it, build a huge hole that was like gapping in my. And I was like, oh, finally. Like I can know every two weeks. Like I don't, you know, like it's, it's great. Greatest thing ever.

That's what I've heard we. I haven't gotten one yet and I've been thinking about it. I'm like, oh my gosh. Because it takes so much time on top of everything else. And it is stealing that moment of joy for you to be able to sit down with your family and enjoy a cup of tea or a cup of coffee. Right. And so being able to offload that or have someone else help, even if it does, you know, take a little extra time or effort or money. Right. It can still be helpful in the long run. So thanks for sharing that. This conversation has been absolutely amazing. I love talking with you and I think this episode is going to be very helpful for moms to be able to understand how they can integrate fitness movement, even if it's just 10 minutes into their lifestyle and have it a keystone habit in their own life, not only for themselves, but for their family. So thank you so much, Lindsay, for taking the time to be on the podcast. I appreciate it.

Yeah, thanks for having me. It was so fun to chat with you.

Hey, mama, real quick, before you go.

I just really hope that you got something out of today's interview with Lindsay.

It was such an inspiration, inspiring conversation, and I like how she reminded us that fitness isn't just about the workouts, going to the gym, and exercising. It's really about building strength that carries into every part of motherhood and every part of our lives as women.

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