Kids & Company Blog

How to incorporate healthy habits into your daily routine


How many times have you tried to build a healthy habit, but couldn’t stick to it for longer than two weeks? In the beginning, we are highly motivated and 100% sure that we will succeed. Nevertheless, when life gets busy — as it usually does when  you have children, we tend to give up quickly and go back to square one. Motivation doesn’t stay at its highest level forever, so we can’t rely on it too much.

If you’re looking for motivation and a strategy that will help you incorporate healthy habits into your busy life, Miami Mami shares some tips below. Miami Mami is a mobile in-home personal training service that specializes in meeting the special health and fitness needs of pregnant women and mothers. 

  1. Identify Your “Why”

Before deciding to build a new habit or begin a new fitness program, you need to identify your “why.” Take some time to think about why fitness and healthy habits must become an integral part of your daily routine. Is it because you want to have more energy to play with your kids? Or perhaps, you want to improve your health in general? There should be a clear reason that justifies why you are about to start this journey, because without understanding your why, you will end up back at square one.


  1. Set SMART Goals

Set SMART (specific, measurable, attainable, relevant and time-bound) goals for your new habit. Starting a new fitness program or building a new habit without a SMART goal is comparable to sailing a ship without a map. If you don’t know your destination, you will get lost in the ocean. For example, if your goals are to start going to the gym 5 times a week and eat clean, but your diet is usually poor and you haven’t set foot in a gym for months, you will likely not succeed. Your goals must be unambiguous, stating exactly what should be accomplished. You should be able to track them to see the progress. Your goals must be realistically achievable and relevant to your individual situation or lifestyle. Lastly, you must put a timeline towards your goals to be able to monitor your progress. For example, “I will run 20 minutes twice a week for the next 4 weeks.”


  1. Prioritize

After a busy day of taking care of a baby, chasing after your toddler, or doing endless driving for school-aged kids, we feel like we don’t have time for anything else. Typically, the first thing that gets deprioritized is fitness or another healthy habit. This needs to change, because if you’re honest with yourself, you know deep down that your health should be high-priority. Your health is your wealth, as they say. It allows you to be there for your kids, take care of them, keep up with them, and to have energy for your family. Therefore, your new goals, be it going to the gym or taking time to pre-cook healthy meals twice a week, must be non-negotiable. Make your new habit a priority.


  1. Prepare for Relapses

Building healthy habits is tough and the chances of falling back into old habits is high. For that reason, it is imperative to be prepared. Identify what could be potential barriers that could get in the way of making a change and find solutions to overcome them. Here are few examples of potential barriers:

  • Lack of time
  • Lack of finances
  • Impatience (not seeing results right away)
  • Life changing event (e.g., birth of a child, move, new job)
  • Scheduling conflicts
  • Dissatisfaction with new training program

For instance, you’ve started a new holistic diet, but you love to snack on junk-food in the evening. As a solution,  replace all of your unhealthy snacks with healthy alternatives.


  1. Execute

Now that you’re best prepared, it’s time to put your plan into action. Don’t forget to enjoy every step of your new journey. Celebrate, even the small achievements (e.g., you made it 3 times to the gym this week)! Lastly, be patient with results. Building a new habit is tough and will not happen overnight. One scientific study has shown that it can take anywhere from 18 to 254 days for a person to form a new habit and an average of 66 days for a new behavior to become automatic.

If you are a busy mom and need help incorporating fitness and healthy habits into your routine, Miami Mami is here to help. We offer result-driven training for pregnant women in all trimesters and busy mothers. Our mission is to help women to become the best and healthiest version of themselves by making fitness training a convenient and exciting experience. Start your fitness journey with Miami Mami! Book your free initial session today and claim 15% discount on all Miami Mami services. We promise you to guide you towards your fitness goals.


Check out our website, follow us on Instagram @miami_mami_inc, or contact us via email at to learn more!


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