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Mamas, babies, and wine, OH MY!

By Micki Pauley | In Life, Nutrition | on October 27, 2014

Moms are some of my favorite people to work with because one of the many reasons they come to me is to be a better role model for their children. They want to become healthy and active for their children so that they can spend evenings going for walks, playing chase in their backyard, and just over all setting a healthy example. I am not yet a mother, but do plan to be in the next couple of years and these wonderful super hero’s who realize that it is okay to put themselves first because without their good health, they would not be able to provide for their children.


Waking up to have that one nice, warm cup of coffee before it is time to get the kids ready for school is every moms moment to live for; the calm before the storm. Once the kids are up, it soon becomes time to get dressed, but first you have to find the right outfit and before that make sure the clothes you want to wear are clean, then once everyone is dressed, it’s time to brush your teeth, then have breakfast, make sure everyone has everything they need for school, and then to make sure they either get on the bus in time, or you can get them to school on time. The mornings in themselves are crazy and I am not even a mom myself, but it seems both rewarding AND exhausting at the  same time! Not to mention, much of this happens before 8 a.m.!! That is enough to have you grabbing the whole coffee pot and just sticking it in your purse to take with you all day!

Something I often hear is, “I don’t have time.” Well, to be truthful, my philosophy has always been that we make time for the things that are truly important to us. Sometimes, it is just sitting down and making a schedule that works for both you and your family. Working with mothers, I have learned so much and even from my own amazing mother who made time to at least take a walk in the evening when we were younger. When I first meet with a mother, I first ask them their “why.” I want to know their reason for wanting to become healthier and I almost always receive, ” For my children” or “For my family.” What I want to point out is that you should first do it for YOU. Without putting yourself first for a change, doing this for your family will not happen. You have to realize that it is OK to put YOU first. Taking care of yourself and making sure you are happy and healthy will cause your family to be happy and healthy too.

These are a few tips I have learned over the past couple of years while working with mothers AND fathers who are clients, friends, and  fellow coaches!!

1. Plan out a time, 2-3 days a week to start, that works in your schedule for physical activity. All you is 20 minutes!

2. When switching to healthier foods, start by replacing all candy and chips with cut up fruits and vegetables and whole grain foods.

3. You do not need a gym to get a good workout. I can help provide you with a heart racing  home workout.

4. Find your support system. If you hang around others who do not have healthy habits, they will only bring you down.

5. Plan active family time. This could easily be in the form of taking a walk around the neighborhood, a game of soccer in your backyard, a trip to the park, or even if your kids are old enough, a trip to the gym!

6. Join a family-friendly gym. Some gyms allow 12 year olds and older to join. What a great way to get them exposed to weight training!-Christina Gump

7. Plan weekly, healthy meals together. Go to the grocery store and cook together. The more active your children and family are in your healthy choices, the more aware of their health they become.

8. Turn your favorite “unhealthy” dishes into heart healthy dishes!!

9. Plan a 5k race together! This is a great way to enjoy family time as well by training for it together! -Christina Gump

10. Pop in a fitness video! The winter months can make it difficult to want to leave the warmth of your home! This is a great way to keep it active and fun for the whole family!-Christina Gump

11. Do not force a new habit on your family. Simply educate and lead by example. Once they understand the importance of a healthy and balanced life, they will jump on board.

Check out my nutrition section where you will find many yummy ideas for the whole family to enjoy!



Learning from these amazing Super Hero’s over the last couple of years has really shed a new light on being a healthy and fit mama! It is possible to be both. Is it always going to be easy, NO, but worth it, YES!

Check out these 5 amazing mothers who I have had the opportunity to really get to know and work with. They are incredible super hero’s in their own way and have made it a top priority to make sure their health is in check to assure their families is too!

Elizabeth Walters

“It’s hard to find the time for “you” now that the kids are here and they are all you think about, but it is okay to  put “you” first. In fact, you need to make it a priority to be healthy because your kids need you.”

Elizabeth is the mother of two beautiful children. We have been working together for the last four months and since she has started on this amazing journey, she not only feels better, but she feels that she has more energy to play with her children. She has an amazing husband who supports her and encourages her healthy life.

Elizabeth W. childrenElizabeth W. Family

Anika Royster

“As a mother of two teenage girls, I find the best lesson is through example. It’s important for me to instill healthy habits, discipline and commitment to a goal in my girls by living by example daily. Doing so ensures that they learn, witness, and experience a fit fulfilling life.”

Anika is a fitness enthusiast as well and is also a fitness competitor. She works long hours as an attorney, but like Elizabeth, she too makes time to put herself first and works towards her goals to lead by example for her daughters. Anika also goes into each week with a plan of action for both her workouts and meals.

Anika Bikini PhotoAnika Family

Brittani Edwards

“Being healthy means to me feeling good about yourself physically and mentally. Planning my workout days and weekly meal prep has helped me to stay motivated in my fitness journey.”

Brittani is not only a mother, but she is also a first grade teacher. As an educator myself, I can definitely relate to the long, crazy hours of a teacher. When planning Brittani’s nutrition guide, we first discussed her daily schedule and workout routine to see which type of nutrition plan would best fit her schedule and also her goals. Before each week begins, she plans out her workout schedule, when she will go, and also makes sure she has meals prepped for the week.

Brittani family pictureBrittani and baby

Shaina Allen

“I feel it is so important to take time for yourself. As a Mom, everyone else tends to come first but if you do not feel good about yourself it will be hard to help your kids and husband feel good. I workout to give myself the energy I need to run around with my kids, attend their events, and have my own time just for me.”

Shaina is a fellow Bikini Booty Club coach and is also an amazing Cross Fit Athlete! This lady knows what hard work and good nutrition is and she not only fuels her own body good nutrition, but her families as well.

Shain AllenShaina Allen Family


Christina Gump

“It’s difficult to find time to fit in working out when you’re a working mom.  I’ll admit that I didn’t do much in terms of fitness when my two children, Evan, 14, and Madeline, 8, were really young.  Outside of pushing a stroller around my neighborhood, I basically just juggled the daily routine and had no time for nothing else, especially myself.

However, that changed when my weight ballooned to nearly 200 lbs on my 5’5” frame.  I knew something had to change and I had to make fitness one of my top priorities.  Moms tend to put themselves last.  I learned to put myself first because if I’m unhealthy, I can’t take care of my family.

It takes some sacrifices.  For example, we don’t get to watch much TV or attend as many social functions as we would like.  I have found that it’s much easier to fit in a workout when I involve my husband and two children.  Exposing my children to a gym, running, and weight lifting was the best gift I could give them.  Living a fit lifestyle not only improves their chances of staying healthy, it builds confidence and instills a positive body image, which is so important for both boys and girls.”

Christina Gump is an influential mother who learned how to fit a healthy lifestyle in her families life. She teaches them balance which is so important. I often see Christina and her children at the gym some evenings and I will tell you, her children are already stronger, both mentally and physically  because they are being educated on the importance of taking care of themselves!

Gump Family gymGumps Color me rad


As a mother, wouldn’t you like to have someone help you set up a schedule of healthy meals and workouts that fits both your schedule and your kids schedule? Wouldn’t you like to have meals that are both nutritious and something the whole family will enjoy? That is where I come in. I want to help you devise a plan of action that ensures both your health and well being, as long as your families as well. This does not mean you have to spend hours at the gym or eating plain chicken and salad while your family is enjoying a nice dish of spaghetti and meatballs! It is called a healthy ‘lifestyle” for a reason. I help you to come up with a plan that is feasible and successful!

Please leave a comment below on ways that you find time for YOU and family activities!

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