Healthy Mom Life

Tag: Mom Life

  • The Living Room Workout I Actually Do While My Kids Are Running Around

    The Living Room Workout I Actually Do While My Kids Are Running Around

    If you’re pregnant, already have kids, work full-time, and are trying to stay active… you already know the struggle.

    You’re tired. You’re busy. There’s always something that need to be cleaned, someone who needs a snack, and a to-do list that never seems to get shorter. And most workout content I’ve seen, especially the prenatal ones, feels like they were designed for someone with no other children, who has a gym membership, and at least two uninterrupted hours.

    That’s not where I’m at these days. And I’m guessing it might not be where you are either.

    I’m a working mom of two toddlers, currently pregnant with my third, and I hold a Master’s degree in Health Sciences with over a decade in clinical research — including several years focused on mental health. I share that not to sound impressive, but because it shapes how I think about wellness and movement. I approach this stuff through an evidence-informed lens, even when I’m doing squats in my living room while Disney’s Coco plays in the background.

    I want to be upfront: I’m currently working toward my canfitpro personal training certification, so I’m not yet a certified trainer. What I’m sharing here is what personally works for me — my own routine, in my own home, during my own pregnancy. As always, please check with your healthcare provider before starting or continuing any exercise during pregnancy. That part is non-negotiable

    Why I Stopped Waiting for the Perfect Time to Work Out

    For me, the most realistic time to move my body is when my kids are already occupied: playing in the living room, running around outside, or doing their own thing nearby. Trying to schedule the “perfect” workout window when you have toddlers is a lesson in frustration. So, I stopped forcing it.

    Instead, I started building quick, flexible movement into the pockets of time I actually have. No gym required. No rigid schedule. No childcare needed. If I have 20 minutes and I’m in leggings, I’m fitting something in. (Honestly – you don’t even have to change into gym clothes. That’s a hill I will die on.)

    This is the full-body routine I keep coming back to. It’s become one of go-to movement sessions when I need to shake off the fatigue of a long workday, feel a little stronger in my body, and, maybe most importantly, show my kids what it looks like to prioritize your health even when life is busy.

    A Few Things Before We Start

    Talk to your provider first. Every pregnancy is different. I can share what works for me, but your midwife or OB knows your specific situation. Please get their thumbs-up before starting anything new.

    Meet yourself where you are today. Some days I move through this feeling strong and energized. Other days, especially after a rough night, I slow everything down, take longer breaks, and do fewer rounds. The goal is consistent, sustainable movement, not pushing yourself to your limit.

    Focus on muscle engagement. My biggest personal tip: rather than rushing through reps, try to concentrate on actually contracting the muscles you’re using. I find I get so much more out of each movement this way, and it keeps me focused even when there’s chaos happening three feet away.

    What This Workout Looks Like

    • ⏱ 20–30 minutes total
    • 🏡 At home: living room, backyard, wherever your kids are
    • 👶 Kid-friendly: no complicated setup, no multiple pieces of equipment to trip over
    • 💪 Optional equipment: one heavier dumbbell, access to a wall or bench

    The movements are simple and functional. This is the kind of movement that translate directly into real mom life and chasing those toddlers around. We’re talking squats, lunges, lateral movement, pushing, and core work that’s appropriate for pregnancy. Nothing super fancy or anything that might be embarrassing if someone saw you doing it.

    How to Create the Timer

    Option 1: Interval timer app

    Download a tabata or interval or interval timer app on your phone (there are lots of free ones). Set your intervals in advance so you’re not checking the clock during the workout. If you have a smartwatch, you can set intervals there too.

    Option 2: Rep-based

    Personally, I go back and forth between time-based and rep-based depending on the day. Time-based helps me slow down and not rush through movements. But if you know you’re going to be interrupted or you prefer to track reps, aim for 12–14 reps per exercise and make it work for you.

    The Warm-Up (5 minutes)

    Move through each of these at your own pace, about 8–10 reps each. You’re looking to feel your body start to wake up and your heart rate gently rise. Take your time and add anything else that feels good.

    1. Belly Breathing and Core Engagement

    Sitting or standing quietly, take a full breath in, then on the exhale, gently lift your pelvic floor and draw in your side abdominals. I think of it as giving my baby a little hug from the inside. Focus on your posture and try to carry this core awareness into the workout with you. If you’re new to this, look up a short video on diaphragmatic breathing — it’s worth understanding before you jump into the workout.

    2. Arm Flaps

    Gentle shoulder warm-up.

    3. Good Mornings

    Hinge at the at the hips, feel the hamstrings wake up.

    4. Bent over arm raises

    Upper back and shoulder prep. In a hinge position, raise your arms over your head, 45 degrees to the side, and then directly to the side. Cycle through this a few times.

    5. Hip lifts into hip circles

    Loosen up those hips. Lift your knees one at a time to be level with your hips. Then working on one leg at a time, pretend you’re stepping over a bench or stool.

    6. Body weight squats into moving side-to-side squats

    Get comfortable with the movement patterns you’ll be repeating. Start with a nice easy squat and increase your range of motion as you warm up. After a few squats, bring your feet together when you stand and then move to the right/left when you squat down.

    The Workout

    Circuit 1: The Squat (repeat x3)

    What you’re working: quads, hamstrings, glutes

    1.1 Squat – 30 seconds

    Bodyweight, or hold one dumbbell at your chest. Feet hip-width apart (or wider if your belly needs the room). Sit back into an imaginary chair, keeping your weight through your heels and knees tracking toward your outer toes. When you stand back up, focus on squeezing your glutes — no need to thrust your hips forward, just stand up nice and tall.

    1.2 Squat pulses – 15 secs on/10 secs rest/15 secs on

    Stay at the bottom of your squat and pulse up and down about an inch. This one burns. Sometimes I put my hands on my glutes just to feel the contraction — it helps me stay focused on the right muscles. In your interval timer, set this as one 40-second interval and manage your own rest in the middle.

    1.3 Side-to-side shuffle – 30 secs on/15 secs rest

    Move laterally — a little skip side to side, touching your opposite hand to your foot. It looks like a moving squat and it will get your heart rate up. Have fun with it.

    Rest 10–15 seconds between sets.

    2. Circuit 2: The Lunge (repeat x2)

    What you’re working: quads, glutes, balance

    2.1 Stationary Lunge – 30 seconds

    First round on the right, second round on the left. Lead foot forward, back foot behind, feet hip-width apart (not in line — that makes balancing harder, especially with a bump). Drive through the heel of your front foot as you lower and rise.

    2.1 Stationary Lunge Pulse – 15 secs on/10 sec on/15 secs on

    Hold the bottom of your lunge and pulse up an inch, down an inch. Try to keep your back knee hovering just above the floor rather than resting on it.

    2.3 Knee drives – 30 secs on/15 secs rest

    From the lunge position, push off your front heel to bring your back knee forward and up as you return to standing. It’s a dynamic movement and it will get your heart rate going. If you’d prefer something lower-impact, swap this for a step-up onto a low bench or stair.

    Rest 10–15 seconds between sets.

    3. Circuit 3: Chest and Shoulders (repeat x 3)

    What you’re working: shoulders, chest, core

    3.1 Incline push-up – 30 seconds on

    Use a wall or a bench, or anything you have access to that can give you an incline. Hands positioned like you’re about to push a car out of the way. Lead with your chest, keep your core engaged, and lower and press. You can add a little downward dog after each rep if you want to stretch through your back or take a break.

    3.2 Shoulder taps – 30 secs on/15 secs rest

    In an incline plank position on a wall or bench, tap your opposite hand to your opposite shoulder, alternating sides. Keep your hips as still as possible and make sure to breathe.

    3.3 Overhead dumbbell press (30 seconds on, 15 seconds off)

    • If you’re doing a bodyweight workout, just change this to jack taps (aka. jumping jacks with a side to side tap instead of a jump). You can get fancy and change the side-to-to taps to 45 degrees in front or in the back instead.

    Rest 10–15 seconds between sets.

    4. Circuit 4: Pregnancy-Safe Core (repeat x2)

    What you’re working: deep core, stability, balance

    4.1 Bird dog – 30 secs on/10 sec rest

    On hands and knees, extend opposite arm and leg simultaneously. Slow and controlled — the extension itself is the work. Keep your back flat and your core braced.

    4.2 Bear hold – 30 secs on/ 10 sec rest

    On hands and knees, brace your core and lift your knees just an inch or two off the floor. Hold for a count of 3, lower, reset, and repeat. This one looks simple but is deceptively hard. Your core is doing a lot.

    Rest 10–15 seconds between sets.

    Cool-Down (2-5 minutes):

    Take your time here — especially during pregnancy, your body has worked hard.

    • Overhead arm reaches and side stretches
    • Hamstring and quad stretches
    • Seated figure-4 hip stretch
    • Cross-body arm stretches

    Pregnancy Modifications (What I Actually Do)

    • Slow everything down — shorter range of motion is completely fine
    • Take longer breaks or drop a round if you need to
    • Keep breathing — never hold your breath during any movement
    • Stop immediately if anything feels off, sharp, or wrong

    One Last Thing

    Any movement is better than no movement. Even 10 minutes of this is a win. It’s okay if you get interrupted mid-circuit, if your form isn’t absolutely picture perfect, or if a toddler climbs on your back during bird dogs. (This has happened to me. Multiple times.)

    The goal here is consistent, joyful movement that supports your body and your baby. We want this to energize you, not drain you. And if your kids end up joining in? That might honestly be the best part.

    As always, please consult your healthcare provider before beginning or modifying any exercise routine during pregnancy. This post reflects my personal routine and experience — it is not professional medical or fitness advice.

  • Mid-Week Pick-Me Up for Busy Moms

    5 things you can do to get you motivated, back-on-track, and “present” with your family

    I don’t know about you, but sometimes I start to develop bad habits. I’m talking spending too much time on social media, eating too much sugar, and just genuinely being stressed out. These habits sort of snowball into each other and tend to get worse before I reach a breaking point (aka I feel exhausted and so guilty that I’m not on my best behaviour for my kids).

    A big reason this all happens is due to fatigue (being a mom is tiring!), not prioritizing myself, and just feeling a general sense of demotivation.

    So, here’s a mid-week pick-me-up list that will help you get out of a “funk”, cultivate healthier habits, and get you slowing down and appreciating the little things. January and Mondays aren’t just for starting over – let’s make Wednesdays our mid-week mood-booster!

    1) Find a fun drink and make it

    This can be fruit in water or a non-alcoholic drink. Make it something fun, hydrating or gut-boosting, and something that brings a little extra oomph over the usual.

    For Fall, I’m loving cinnamon everything. You can add sliced apples or pears, a little cinnamon, and a little maple syrup to water to have a fun hydrating autumn-themed water. Or you can make this non-alcoholic cocktail with me:

    Pumpkin Ginger Spice Spritz from Nourished with Jessica.

    2) Make a fun food/snack

    I love having a nice baked good to look forward to at work. For this season, I’m loving banana break, pumpkin muffins, pumpkin cookies, oatmeal cookies, and apple crisp. Basically, all the spicey, cozy bakes.

    I’m making these healthy pumpkin swirl brownies for this weekend.

    But I’ve also recently made these apple cinnamon energy bites and I’ve been OBSESSED:

    Ingredients:

    • 1 cup rolled oats
    • 1/2 cup peanut or almond or sunflower seed butter
    • 1/4 cup honey or maple syrup (I mixed the two)
    • 1/3 cup finely chopped dried apples
    • cinnamon or pumpkin pie spice
    • mini white chocolate chips

    Add everything together in a bowl and mix. Form into tablespoon sized balls and store in the refrigerator. These taste like fall in a snack, and I love the texture of the apple pieces. I also love anything with chocolate chips in it.

    3) Prioritize 1 healthy habit

    Ok, so you’ve realized your healthy habits and goals have been slipping. Don’t stress, we’re all human. Choose one that’s going to make a big impact and make it your priority for the rest of the week. This can be drinking more water, walking more, or eating more fruits and veggies.

    For me, I’m going to make my habit putting my phone down when I’m with my children. And recognizing when I start to “doom scroll” and replace it with something better for me – like reading on my Kobo!

    4) Hit your step count

    Walking is so good for you. Just period. Straight talk. A few reasons to go for a walk:

    • you get fresh air if you walk outside
    • any kind of daily movement is good for you
    • it lowers your stress level
    • boosts your productivty and creativity
    • lowers anxiety and gets you out of your head
    • it can be used as a form of meditation and reflection

    I like to aim for 7,000 – 10,000 steps a day. Even just going for a quick 20-minute walk outside can provide you with so much benefit. For busy moms, wearing a step counter and just doing a general tidy around the house can really rack up your step count. Try to fit it in where you can, even bringing your kids with you on a walk after school or before bed can be a great way to incorporate it into your day.

    5) Schedule something for yourself

    If you take anything away from this list, I think it should be this: do something fun for you. You can schedule a nail appointment, a haircut, organize a girls’ night, go to a golf range. Just try to find something fun for yourself to do and schedule it in. Not only will you look forward to it (hello first dopamine boost) but you’ll get to have fun (hello second dopamine boost).

    I’m choosing to do a facial for myself. I haven’t been in forever, and after doing bedtimes by myself for the last week, I think I can treat myself especially well.

    Try it out!

    I hope you like this easy mid-week reset list! When you start to feel a little blah and unmotivated, it’s time for a bit of a brain re-set. Giving yourself these little wins and things to get excited about can really help your mood. It’s a micro-dose of romanticizing your life. These little things to boost your mood and well-being can make all the difference.

    You deserve it!

  • Golf Update #2

    Golf Update #2

    Golf is hard.

    As the end of the golf season approaches, I thought I’d do another golf update. First off, I know I’ve improved so much. Not just in my game, but my confidence. I’m no longer as nervous to play with other people, and I just have the attitude of going out there and having fun! I’ve learned a lot, and it’s been fun having a completely new hobby for me.

    What I’ve done since my last update:

    I’ve finished up my fall golf ladies league with Iron Ladies golf, and I had such a positive experience. Not only did I get to know some great women, but I also got out of the house and was able to enjoy the last remaining beautifully warm days of September. We had a games night, and I won the closest to the pin on a par 3. To me, that’s absolutely unreal and I never would have guessed I could do that if you had asked me at the start of my playing (just over 3 months ago).

    I did have such a great experience that I will be joining their fall indoor league. Mostly, to keep up what I’ve learned and to have something to look forward to as the days get colder and darker.

    I’ve also continued to golf a bit here and there with my husband when we have the childcare available. We just golfed the Homestead at Wolf Ridge Golf Course in Killaloe when we were visiting my parents for Thanksgiving and the colours of the leaves were breath taking.

    Not my best photo – I was just too dialed in to take anything. Also, my fingers were cold. But Wolf Ridge is one of my favourite courses!

    What I’m working on:

    My driver is my biggest work-in-progress. I’m slicing right almost every time. I’ve recently adjusted my grip (i.e. my husband suggested the grip change last week), and if that’s the magic key I’ll be a happy girl.

    I’m feeling good with my pitching and sand wedge. But me and my irons are not friends.

    So overall, I’ve got a bunch of things to work on over the indoor league and I’m feeling stoked for that opportunity.

    What I’ve learned over the last few months:

    I did want to put together a list of things I wish I had the opportunity to tell myself when I first started playing. Hopefully, they might help someone else who is starting out!

    1. Golf is hard. Don’t fool yourself into thinking you can be as good as some people who have played for years. But the learning and the growing are the fun parts. You’ll make an amazing putt, drive or chip and that will keep you coming back.
    2. There is no one way to swing a golf club. There are obviously better ways, but often you have to be the one to find them for yourself. What works for the pro at the course might not work for you.
    3. Use each hole as a blank slate. The terrible putting you did on the last hole doesn’t have to follow you the whole game.
    4. Cute clothes make the biggest difference. If you feel cute, you’ll play better. It’s science.
    5. Practice. No explanation needed.

    I hope you all had a great golf season! See you on my next golf update!

  • 15 Healthy On-the-Go Snacks for Busy Moms

    15 Healthy On-the-Go Snacks for Busy Moms

    If your kids are anything like mine, then you know that the key to happy days and seamless transitions between tasks is to have your snack game be A++.

    I like to keep my snack list full of snacks that are minimally messy, don’t need a lot of prep beforehand, and for the most part, don’t need to keep cold. My other rule of thumb for when I’m packing snacks, is to include something with fibre, protein, or a healthy fat. Bonus if it’s all three! That helps keep bellies full for longer.

    Here’s a collection of my favourite on-the-go snacks to fill bags, strollers, and pockets with.

    1. Fruit with Skin or in Punnets

    Starting the list off with my favourite snack to pack: fruit that does not need to be cleaned or cut. Think bananas and oranges. I like how they travel pretty well and hold up in warmer weather. Obviously, the preference is to less ripe bananas (to avoid them turning into mush) and clementines/mandarins since they peel easier.

    I also like to pack blueberries, raspberries, and blackberries in their store punnets. When we’re ready to eat, it’s pretty easy to rinse them with water from a water bottle or to find a potable water tap. Also, kids love berries. My daughter goes bananas (pun intended) for raspberries!

    2. Fruit Snacks or Chews

    This is my next favourite snack to pack because we can choose more real fruit options. I like the “Fruit to Go” snacks by SunRype. They’re really tasty, almost like a treat, and they’re vegan. Some include added veggies, which is a bonus.

    I also like the Bear brand Real Fruit Snack minis. There’s no sugar added, and they come in cute little bear paw prints.

    My kids are also fans of the Bob Snail line-up. They have a variety of fun options, like leather strips, roll ups, and gummy disks. We’ve had the most fun with the Bob Snail “Eat&Play Bobnimals” that include a snail toy inside – like a better Kinder Egg. They work fantastic as rewards, and it makes you want to collect all versions of the snail inside.

    3. Cheese Puff Snacks

    I love popcorn and before kids, I used to make homemade popcorn weekly and buy fun flavoured bags from the grocery store as a treat. With kids, especially young ones, the choking hazard of popcorn is something I don’t want to deal with. I find that buying cheese puffs can scratch the itch of eating popcorn without you hiding in the closet to eat it.

    I’m a big fan of Angie’s Boom Chicka Pop White Cheddar puffs. I like buying a big back of puffs and then using snack baggies or cups to portion out some puffs for on the go.

    4. Pretzels Plus Spreads

    Another fun and easy snack to keep kids occupied are pretzels plus a dip. I like this because you can buy a big bag of pretzels but still keep the snack fresh by cycling through different accompaniments. We pair our pretzels with:

    • Homemade cheese sauce, or a soft cheese spread like laughing cow cheese or cream cheese (can be flavoured)
    • Nut spread (sunflower seed butter, peanut butter, almond butter, cashew butter)
    • Chocolate spread like Nutella, or Kraft Chocolate Peanut butter
    • Jams
    • Hummus (can even sneak in celery or broccoli to go with it)

    5. Energy Balls

    This is snack that you can make at home and with your kids. The recipe is very forgiving for little hands and it’s fun to customize. I love making energy balls with little chocolate chips and maybe a bit of protein powder.

    For a series of energy ball recipes from The Real Food Dieticians that I like: click here!

    6. Homemade Muffins, Cookies, or Loafs

    Nothing beats homemade items. I love baking with my kids because I feel like they’re more likely to eat what they make.

    We just made these strawberry muffins with some fresh Ontario strawberries, and I highly recommend it.

    We also just made banana cream cheese swirl muffins and those been a hug hit for everyone.

    7. Lunchables or Cheese and Crackers

    What kid doesn’t love Lunchables? It’s basically a cute little bento box. If you’re time pressed, there are some really great cheese/cracker options in the store that include healthier options like cranberries or dark chocolate. You can always make your own version with the crackers and cheese of your choice. Then, if you’d like, you can add a sweet treat like a Hershey’s Kiss or fruit gummies.

    8. Packaged Baby Snacks

    Don’t sleep on baby snacks! They are actually fun snacks to add into your snack rotation, especially if you have children of different ages. I really like yogurt melts as a sweet addition, or arrowroot cookies as something else to munch on. Baby stars are also a fun, eating activity if your kids are being pushed in a stroller. The stars can also be added to a toddler friendly “trail mix”, along with other fun finger foods. The bonus is that a lot of baby snack are very portable and easy to store or dispense.

    9. Cheese Snacks

    Cheese is a great option because it contains protein and fat which help satiate appetites. I like Babybel cheeses because they are coated with wax, pre-portioned, can come in spiral options, and sometimes have fun Disney characters on them.

    Cheese strings are another great pre-portioned cheese option.

    These may not last as long on a hot day and they can be a little pricier, but they’re great options.

    Also pairing sliced cheese with an apple or pear is another great way to achieve a healthy fat/protein with a fiber-full fruit.

    10. Nuts and Dried Fruit

    A classic charcuterie board combo which works for kids too! Nuts provide healthy fat and fibre with the dried fruit adding more fibre and nutrients.

    Dried apricots are great because they also provide a small source of iron, which for pickier eaters, can be hard to get.

    Cashews are a great starter nut option because they are a little softer to chew on. Pistachios are also great because they contain a little bit of protein. Be most cautious with smaller hard nuts, like peanuts, which are choking hazards for younger children.

    11. Applesauce

    Applesauce squeeze packs aren’t just for babies. They’re a great on-the-go source of fibre and carbohydrates. Essentially, they’re instant energy for when your kids are hitting an afternoon slump. They’re portable and come in a ton of fun flavour combinations.

    If you’re feeling ambitious, you can also make your own applesauce and portion it into these reusable dishwasher-safe pouches from amazon.

    12. Cereal

    Allegedly, my husband was obsessed with plain Cheerios as a kid. And honestly, it’s such a great snack. For younger kids, Cheerios are a great finger food, and they dissolve easily. And for older kids, the benefit is that they contain added iron and vitamins.

    Cereal is also another option that can be dispensed into smaller snack bags for travelling. There are also a bunch of cereal options in the store, where you can choose a variety of flavours to keep things fun and exciting.

    13. Granola bars

    Another classic snack on the go. Granola bars are great for when you’re in a pinch for snacks and they usually travel well. There are a variety of options at the store to choose from. I do like brand Made Good, which usually includes added fruit and veggies to their granola bars.

    You can also make fantastic granola bars at home. I really like this recipe by The Real Food Dietitians for making my own: Homemade Peanut Butter Granola Bars

    14. Yogurt: Tubes/Cups/Drinks/Parfaits

    I LOVE yogurt. I eat it almost every day. If it’s Greek yogurt, it can be a great source of protein as well as full of good gut probiotics. You can add cinnamon, vanilla, and nut butter to make a fruit dip. Or you can add spices or a ranch salad dressing spice pack to make a healthier veggie dip.

    On the go, I also love packing frozen yogurt tubes since they help keep other food cold and they’re just really tasty. The tube is also a great way to keep small hands less messy – watch the squeezing from the bottom though!

    Yogurt drinks are also another great snack, and some contain a good amount of protein. They’re a great option when you stop at the store for a snack before hitting the library or the beach.

    You can also quickly put together a yogurt parfait in a small glass lock container by layering chopped fruit and granola in the yogurt.

    Do monitor the nutrition labels as a lot of children’s yogurt products have been overly sweetened to make them more attractive to children.

    15. Sandwiches/Wraps

    Ok, this may seem boring to some. But sandwiches are such a great option to pack. Not only can you choose your own ingredients, but you can create the perfect snack: a mix of complex carbs, protein, and fibre.

    Use either homemade bread (who has time for that?), or healthier bread options like wholegrain and sourdough. Then you can go with the classic ham and cheese (maybe sneak some sliced cucumber or sprouts on there) or some fun flavour combos. If you make your own fruit jam (essentially mashed fruit, honey, chia seeds, and lemon juice) with natural peanut butter, you have a tasty, better for you PB&J. Maybe go crazy, and have a cream cheese, honey, and strawberry sandwich!

    The world is your oyster with sandwiches.

    Same thing with wraps! I love making little wrap pinwheels using meat and cream cheese. Changing up the format keeps things fun for young kids!

    Take-Away:

    Having snacks is a must! I hope you found some inspiration from my list.

    For snacks that require some cooling: a cooler bag or insulated bag works just fine. My baby bag has a small section for milk bottles that is insulated, and I use that for snacks that need some cooling. Often, my kids are eating these snacks within a half hour so sometimes, if I’m really pressed, I just put them in a regular bag. But you can find some fun backpack coolers on amazon like this one.

    Share in the comments if you have any fun snack options that you like to pack! I’d love to hear about them!

    Also, please always supervise your children when they are eating. Safe eating practices include having them sitting upright and not talking or laughing while chewing. Knowing what to do in the event of a choking emergency is crucial, so please update your CPR skills regularly.

  • Easy Strategies to Improve “Mom Brain”

    Easy Strategies to Improve “Mom Brain”

    My New Year’s Resolution this year was to learn names. I know – it’s very basic and a bit embarrassing. As I’ve gotten older, I’ve realized how awful my excuse of “I’m just terrible with faces” is – it makes me sound lazy and flippant. And c’mon, everyone likes to be remembered. The moment someone I’ve met only briefly remembers my name or one of my kid’s names, I’m instantly impressed, and I like them even more.

    However, I’m in the thick of parenting with two small kids under 3, and I find my brain just isn’t firing quite like it used to. The lack of sleep, lack of R&R, constant housework, and returning to work have led to the perfect storm of “mom brain”.

    Mom Brain: the forgetfulness and brain fog that occurs after having a child

    So, if you’re like me and find that some thoughts just *poof* disappear from your head if you’re not careful, then here are a couple tips that you can start using to improve your memory and combat “mom brain”.

    Tip #1: Write things down

    This is the biggest and best thing you can do to help you remember something. The list could probably stop here if I wanted it to.

    Basically, if there is something important you need to remember, you should write it down. At work, I’ve started volunteering to take meeting notes, just because it forces me to a) pay attention and b) have a copy of what happened that I’ve transcribed. This makes me more aware of what happened in the meeting mostly because I either remember it being said or I remember physically writing (or typing) it.

    For my day-to-day, I have a few notes saved to my phone that hit on important things in my life. Like my to-do list, grocery list, meal list, book list, ideas list etc… If I don’t write down a thought I have, it’s gone. Similarly, once you book an appointment, put that directly into your calendar. Don’t wait to do it later, put it directly into your phone’s calendar ASAP.

    Tip #2: Try to Prioritize Sleep

    I’m sorry to include this in my list – but you do need sleep. You’ll be fighting a losing battle without it. Now, I’m not trying to tell you to go to bed at 8:00pm, because for some families with littles, that’s unfortunately not realistic. What I am trying to say is: evaluate how you feel. If you’re a little spacey, on edge, or just not feeling yourself, maybe go to bed instead of watching another episode of Netflix.

    Tip #3: Use Mnemonics

    Whenever I think of mnemonics, I’m immediately transported back to grade school history and trying to memorize dates with my mom before a test. I find mnemonics to be boring, but they do work.

    Essentially, they’re a personalized memory hack – it can be special patterns, rhymes, songs, or stories to help you create an association in your mind for whatever it is you want to remember.

    For example, there is an emotional support dog in my office building. He’s absolutely adorable and I want to remember this cutie-patootie’s name. His name is “Jack”. He’s unfortunately missing one of his eyes. Pirates wear an eye-patch to cover one of their eyes. Captain Jack Sparrow is a famous pirate. Ergo, I think of Captain Jack when I see him and remember that “Jack” is this pup’s name.

    I’ve also heard of people repeating names back when they are introduced to someone new. Like: “Hi, my name’s Jessica.” “Oh hi! Jessica, was it?”.

    Sometimes, just a little song or repetition can do wonders to help you remember.

    Tip #4: Eat Well

    Your body wants whole, nutritious food and your brain runs best when it’s fueled properly. So, try your best to nourish your body with good, healthy, nutrient dense foods.

    I feel like we all know by now that excessive sugar and caffeine can wreak havoc on our body systems and our moods. Do yourself a favour and try your best to eat well.

    I follow the 80/20 rule when eating. Basically, I aim to eat as much whole, nutritious foods as possible but I’ll throw in a few treats here and there. I have a sweet tooth, so I’ll generally throw in something on the sweeter side during the day. If you find the majority of your food choices are fruits, veggies, protein sources, and complex carbohydrates – you’re good. If not, there is always room for improvement.

    Tip #5: Pay Attention When Your Routine Changes

    Our brain simplifies our life by often running on autopilot throughout the day. This is why you might not remember locking your door before you left the house even though you definitely did.

    But this all gets shaken up with changes to our routines. This is how clothes, school bags, coffee cups, work bags, lunches etc… can get forgotten when we’re rushing somewhere new. Our brains haven’t had time to process the new stimuli into habits.

    Therefore, with any changes to your routine, make sure you’re taking a quick, slightly more in-depth assessment of everything you need and have to do. Also, maybe write them down.

    Tip #6: Live in the Moment and Use Your 5 Senses

    Running on autopilot can be great to accomplish everyday tasks (i.e. see tip #5 above), but it’s not great for your memory. When you start to make an effort to “live in the moment” you’ll pay more attention to the things that are happening around you.

    Take a few minutes every so often in your day to pay attention to your surroundings. The easiest way to accomplish this is to use your senses and narrate it in your head with 1-2 sentences each:

    • What do you see?
    • What do you smell?
    • What do you taste?
    • What do you feel/what are you touching?
    • What do you hear?

    Bonus: this can also work to ground you if you’re feeling anxious.

    Tip #7: Review Your Notes and Calendars

    You know those notes I talking about you writing in the first tip – you should probably review them on a somewhat regular basis. Not only does this keep them at the forefront of your mind, but it also helps you avoid making a duplicate note.

    Also, review your family calendars at least on a week-to-week basis. You want to avoid having events pop-up when you’re expecting a free weekend, or having double booked your kids to two parties on the same day at the same time (guilty!).

    Just take a few minutes before you fall asleep on Sunday to check out the amazing week ahead of you.

    Tip #8: Know Your Capacity and Limitations

    You know yourself best, and at the end of the day, you know if you’re pushing yourself past your limits. If you’re in the thick of “mom-ing” and your kids are small, give yourself a little break and know that sometimes things will slip through the cracks. And really, “mom-brain” can be the perfect, funny excuse. Did you forget to put on mascara this morning? Or is your shirt on backwards? Well, that’s mom brain. It can be hilarious and quirky and innocently goofy.

  • 12 Easy Steps to Help Moms Mentally Prepare for a Return-to-Work after Parental Leave

    12 Easy Steps to Help Moms Mentally Prepare for a Return-to-Work after Parental Leave

    I’m a mom of two beautiful little ones, and have spent the last 11 months on parental leave in Canada. My first is already in daycare, but my second will be starting in April when my year of parental leave is completed. Even though this will be my second time doing a “return-to-work” and I’m returning to the same job I left, this whole thing does not feel any easier. And it can be overwhelming to think about everything you should be doing to help your kids adjust. The mom-guilt can really hit you hard!

    However, new life transitions are fantastic excuses to reset your thoughts, your mood, and your goals! A lot of return-to-work lists focus on making the transition easier for the kids, but I think we need one for moms (and dads) too. Here’s the list I’m following to help me prepare my own return-to-work that might help you as well!

    1. Set New Goals and Review Leave

    Just like New Years’ resolutions, going back to work can be a great opportunity to set some goals! It should be a fun exercise to help you reflect on your past year and to determine how you envision your future.

    I would suggest that at least a month before your return, you make a date with yourself and start brainstorming. Your goals should follow the SMART format: are Specific, have a way to Measure your performance, are Achievable or realistic, are Relevant to you and your values, and are Time-Bound or have an expiration date. The closer you follow SMART, the more detailed your goals and the more likely you’ll achieve them.

    Photo by Marten Bjork on Unsplash

    My advice is to keep this process as simple as possible for yourself. I’m starting with 3 categories of goals: goals for work, goals for myself, and goals for my family. Next, I’m adding one or two goals for each category.

    Additionally, you should review your past year and everything you’ve accomplished as a parent. Bottomline: parenting kids, especially little ones, is hard. It’s mentally demanding and sleep deprivation is no joke. Those tantrums can really grind your gears and maybe you have more grey hair than you did a year ago. Not to mention how physically demanding it can be to carry those children and their accessories (car seats, backpacks, bikes etc…). But, in reviewing your leave, you’re giving yourself an opportunity to clearly lay out your growth as a person. Maybe you’ve become more flexible, patient, organized, creative (make-believe anyone?), resilient, and overall just stronger. These are skills you can add to your mental resume and bring with you into your work-life. When you’re having a tough day, think back to these things you’ve learned and you’ll give yourself the cognitive boost to keep going.

    2. Journal or “Brain Dump”

    In case you thought otherwise, I’m clearly not sugar-coating this: going back to work is a big change. Just like the change you went through when you had your baby, you’re again making another huge transition. You are going to be a working mom. You’re going to be balancing a 9-5 job, daycare/school schedules, groceries, cooking, house chores, extracurriculars, playdates, your marriage/relationship, and it’s all while you’re trying to find a sliver of time for yourself. It doesn’t matter how your family divides house and child rearing duties, there will be a lot on your plate with pressure to ensure everything works smoothly. Cue shoulder tension, teeth clenching and some internal screaming

    I’m going to throw you a little life-line called “the brain dump”. It’s not complicated, you just write whatever is on your mind. It can be any anxieties you have, worse case scenarios you’re afraid of, pros and cons of returning to work, to-do lists, etc…

    Don’t worry about what you write. Don’t even pay attention to punctuation or grammar, just get those thoughts on paper (or the notes app on your phone). There is something so freeing in getting everything circling around in your head out. It can help make big problems smaller and maybe you’ll even see that you’re more prepared for this change than you thought.

    3. Create a Vision Board

    I LOVE vision boards. Making a vision board is a fun activity that can give you so much inspiration and motivation for your day. My favorite way to make a vision board is to use Pinterest. I like to search “X aesthetic”, for example “business casual aesthetic” to find images that will look neat on a vision board. Then, when you click on the image, there will be three dots below, clicking on these dots gives you the option to “add to collage”. Here you can place your image on a blank dot grid. You can resize it or change the orientation. You’re also able to add your own free text, images, or doodles. Add some quotes that resonate with you in addition to images. Maybe include some things you’re looking forward to with going back to work (hot coffee?), or some quotes that resonate with you now. When you’re finished with your Pinterest Collage, download it and save it as your phone screen saver. That way, every time you use your phone, you are reminded of your vision board. Maybe some images and quotes jump out to you more than others on any given day, but the constant reminder helps to reinforce your vision.

    Hot take: you can change your vision board as many times as you want. Make one everyday if that feels good for you. I like making one monthly and I’ll label them “Month X 2025 Vision Board”. Sometimes the season (fall/winter/spring/summer) lends a theme to your board and sometimes you’ll find something new you’ll want to add right away.

    4. Update Your Calendar/Sync Household Calendar

    Family organization is invaluable when you return to work. I especially find postpartum that if I don’t write something down or make a huge effort to remember it, it will *poof* disappear with the wind. So I suggest writing down everything in your calendar coming up over the next couple of months, maybe even add in specialized advance reminders like “buy a birthday present for birthday party next week”. In my previous return to work, I found that with all the changes happening to your family dynamic, adjustments to a new work schedule, and the associated fatigue, that the days just flew by! Keeping personal events updated in your calendar can avoid holidays getting the jump on you or missing deadlines to register for children’s sports.

    My husband plays hockey twice a week over the winter and golfs most weekends in the summer, so having a shared calendar has been so beneficial to know which days I’ll be solo. On those days I can plan easier meals and maybe have a playdate planned. We were gifted the Skylight Calendar this year for Christmas and it’s been so helpful to have everything organized in one program. Before the Skylight we used Google Calendar and sent event invites to each other for upcoming appointments. But, a good old fashioned paper calendar on your fridge does the job just fine!

    5. Deep Clean your Space

    Getting into the right headspace for work can also be as simple as a good ol’ spring clean. I’m tackling heavy traffic areas like the kitchen pantry, the living room, toy room, bathroom, and my closet. I know that with me going back to work these areas will not have much attention for a while and rather than have them become absolute disasters, I’m cleaning them now.

    Clearing these spaces really paves the way for future success. You can see your current pantry offering for easier meal planning and expired products are gone. Family common spaces feel more Zen and welcoming to lounge in. And cleaning closets means an opportunity to offload ill-fitting clothing and outdated pieces.

    6. Digital Declutter

    Similar to clearing out physical spaces in your home, I suggest doing a digital clean of your phone, phone apps, and emails. Over my parental leave, I barely had the energy to check my emails choosing only to respond to the most important. So I have quite the buildup that I want to get rid of before heading back to work. In addition, I get so many promotional emails that don’t really apply to me and my lifestyle anymore. And for the benefit of my savings, I’m going to unsubscribe from the online retail emails I get – sorry Lululemon, but I really can’t be tempted with new leggings right now.

    My phone has also slowly become a bit of a mess. I’ve gradually lost my organization and now I have airline apps next to banking apps. Basically, I need google maps just to navigate my phone pages.

    So, review your digital devices and honestly, be ruthless. You can always resubscribe or redownload an app, but you’re really not going to go back to that promotional email that you got 4 months ago. Just delete it – you’ll feel so much better.

    7. Plan Meals, Workouts, and Wardrobes

    Planning is my emotional support animal. Not only does it save you time and valuable brain space, I find it eases my anxiety. If you meal plan for the week, you don’t need to do a last minute grocery shop as you’re driving home from work. And it saves you from spending money on eating out when you just say “F*** it, I can’t cook tonight”. I like to do a “Meal Plan Lite” since I hate spending my weekends batch cooking something that probably won’t taste super great in the the middle of the week. What I do is select 4-5 recipes for the week (you can delegate days to family members) and then make a grocery list. Then I order grocery pickup(it costs $1 at Fortinos in Ontario) and grab it all on Sunday. Easy-peasy done for the week, and you don’t even have to step into the store. However, I do like starting Monday with a low-effort prep recipe, such as a lasagna or a crockpot meal. I’ll put it together on Sunday to have it ready for Monday. And, little tip, make big batches of your dinners so that your leftovers get to be your lunches at work. No more cafeteria food for you – look at you go!

    This time around, I’m also going to try a rotational meal plan and see how my family likes it. I’m going to make a menu for Week A, Week B, and Week C with each week having it’s own meal recipes. Then I’ll just cycle through the three weeks until I want a change. Hopefully this will keep meals interesting and easier to execute with my grocery deliveries.

    For workouts, I strongly believe that the fewer barriers you have between you and your workout the better. Basically, the less mental load required, the less you’ll talk yourself out of whatever you’re supposed to be doing. Thus, plain and simple, plan your workouts. You can write them yourself, save Youtube videos, get an app, chat with AI to get some ideas etc… Just have your days planned, available, and easily accessible so no overthinking. Then, the cherry on top is to plan your workout time. Will it be early morning at 5 am, after work, or before/after dinner? Make it an appointment and don’t feel guilty about taking that time for yourself. You’re a better parent when you move your body and you’re modeling a healthy lifestyle for your children when you make it a priority. You also don’t need to restrict yourself into always working out at the same time, like the dreaded 5 am. For example, maybe Tuesdays and Thursdays are 5 am, but Wednesday you can do a lunch time workout. And be creative, if you follow a five day workout schedule with two rest days, perhaps you workout on both days of the weekend rather than during the week. Those days might be easier to get a workout in with your partner around and the physical activity can give you some weekend “me time”.

    Finally, you can plan out your wardrobe on a week-to-week basis, or really even just the night before. Looking at outfit inspirations on Pinterest or Instagram is useful to know what’s trendy after living in athleisure for a year. Just this planning alone will save you valuable time in the morning.

    8. Buy Something Fun

    When my son first started going to daycare, I would bring him a small treat when I picked him up. It was something for him to look forward to and use to celebrate that he completed another day of daycare. It was usually a handful of gummy worms, but sometimes he’d get a kinder egg. I’d try to surprise him and make it as fun as I could. For moms, we have a bit of an aversion to doing things for ourselves, even if it’s something small. But, I’d really recommend that you do something similar for yourself. It doesn’t have to be big, it could be a chocolate bar at the end of the day or maybe giving yourself permission to buy that super fancy latte on Friday after making it through the week.

    You can also purchase something bigger before you return, like a new shirt or a pair of jeans. Make it something you really like and that makes you feel more confident. I got new glasses and I’m looking forward to wearing them at work because they actually make me feel a bit stylish. Whatever you decide on, it should be something that provides you with a little dopamine boost that can just make your day a bit more enjoyable. It won’t be a habit you rely on, just something to make the transition a little easier.

    9. Pamper Yourself

    Photo by Giorgio Trovato on Unsplash

    Similar to treating yourself to something fun, pamper yourself a little bit. Maybe get a haircut or a manicure before you go back. Make it something that helps you feel a little more put together and polished before reintegrating into work. Even just painting your nails yourself and doing a DIY skin mask can work wonders for getting into the zone. This is the classic “fake it ’til you make it scenario”, the more self-assured you look, the more you’ll actually start to feel that way.

    10. Give Yourself Grace

    If you take away anything from this list, I want this to be it. All the preparation in the world can’t help you when life throws curveballs your way. Maybe you have a big work deadline that comes up soon after you start and you can’t follow your meal plan or workout. Maybe your toddler starts thinking it’s a great idea to refuse to wear pants in the morning. Maybe your family gets the stomach flu. Maybe you’re just “so so tired after work today, can we please just watch a movie and order in?” Point is, things are bound to happen that will derail even the best laid plans. And sometimes you feel like you’re killing it and other times like you’re barely keeping your head above water. Life has ebbs and flows so it’s important to be flexible with the understanding that you won’t be on top of everything all the time. So give yourself grace, give your partner grace, and give your kids grace.

    You got this!

    I’ve been incredibly fortunate to have been able to spend the last year dedicated to my daughter. Not every parents has this, nor does every parent have the support network that I’ve been blessed with. I’m also returning to an extremely supportive work-place that prioritizes family and a healthy work-life balance. Some aspects of this list may not be applicable to everyone, but I’m hopeful that most will get some benefit.

    Moms, please don’t forget about yourself and your needs. Life as you know it is changing again! But, you’re adaptable and mentally resilient. So many bright days and experiences are ahead – you’ve got this!

    Let me know if any of these tips helped you get ready for work! And let me know if I’m missing anything that you’d recommend!