Working Mom Wellness: 4 Habits I Never Skip
There was a time when “wellness” for me meant obsessively tracking every calorie, working out seven days a week, and refusing to let myself go above a size 2. I weighed 110 pounds and although I was probably in the best shape of my life, my body was very stressed and overworked. After decades of struggling with my weight—at one point reaching 240 pounds—I thought I had finally figured it out. But the truth is, I was just swinging from one extreme to the next. Extreme workouts, extreme restriction, extreme overeating, extreme obsession with whatever I was chasing at the time.
Thankfully now I’ve swapped obsession for consistency. My journey is far from perfect (I still have my ups and downs with food and mindset), but I’ve learned that true wellness goes way beyond the number on the scale. It’s about energy, balance, and feeling good in my body—not fighting against it.
It might sound strange, but I’m genuinely grateful for the years I’ve spent struggling with disordered eating. Without that chapter of my life, I don’t think I would’ve found the level of mental peace or the deeper understanding of wellness that I have today. It’s funny how some of life’s hardest experiences end up teaching us the most powerful lessons.
Becoming a certified health coach and diving deep into the science of wellness opened my eyes to a much more holistic—and sustainable—way of being healthy. And once I became a mom, that shift became even more important. I no longer had time for extremes; I needed habits that supported my well-being without adding more pressure to my already full plate. Through my training, I started to understand just how much our bodies rely on essential nutrients to truly thrive—not just survive. I learned how key things like blood sugar balance, hormone regulation, and managing daily stressors all work together to support a healthy, resilient body. Especially as a mom, I realized that keeping my nervous system regulated wasn’t about quick fixes—it was about building consistent, supportive habits that helped me feel good.
Below are four non-negotiables for me now that I am a busy working mom. They might seem simple or even obvious—but if any of them are new to you, I hope you’ll try one. They’ve made a big difference in my life, and maybe they’ll do the same for you.
1. Blood Sugar Balance: Protein + Fiber First
My relationship with food has been a roller coaster, but I’m finally finding a rhythm that feels both sustainable and supportive of what my body actually needs. These days, I follow an 80/20 approach: 80% whole, unprocessed foods, and 20% flexibility for whatever sounds good in the moment.
I focus on building meals around protein and fiber first—like eggs and veggies or chicken and greens—and save the carbs for last, usually choosing gluten-free options like sweet potatoes or rice. This simple shift has helped support my blood sugar and keep my energy more stable throughout the day. I also start every morning with 40–50 grams of protein for breakfast, which has been a total game changer.
Blood sugar balance is something I prioritize—not just for how I feel today, but for long-term wellness. Once or twice a year, I wear a continuous glucose monitor (CGM) to see how my body responds to different foods. It’s been incredibly eye-opening. Everyone’s body reacts differently to foods—what spikes my blood sugar might barely affect yours. That’s why I believe understanding your own patterns matters way more than copying someone else’s diet.
You might wonder, “Why worry about blood sugar if I don’t have diabetes?” The thing is, no one just wakes up with diabetes, cancer, or chronic disease. It often starts with years of silent inflammation and stress signals we don’t notice until our bodies are screaming for help. I’m choosing to be proactive—because food is medicine, and I’d rather invest in my health now than (hopefully) pay for illness later.
2. My Core Supplements: Creatine, Collagen, MCT Oil, Vitamin D and a Probiotic
Supplements aren’t magic, but they’ve definitely helped me fill the gaps. I always take zinc when a sickness runs through my classroom and that has worked so well for my immune system. I also have a pretty religious daily line up. Here’s what I take first thing in the morning to feel my best all day long:
Creatine and electrolytes with water: For muscle strength, brain health, and body composition (yes, it’s great for women too). If you don’t already know the benefits of creatine, I highly recommend doing some research. I’ve been taking it for almost a year now and I’ve seen huge changes in muscle composition and brain fog. I use these: Creatine LMNT Electrolytes
Collagen: I mix it into my coffee to support my skin, joints, and hair—plus it’s an easy protein boost. You can find some great ones on Thrive Market.
MCT Oil: Also mixed in my coffee- for sustained energy and focus—especially helpful on busy teaching days. I notice I get less of the coffee jitters when I start my day with this. I get mine on Thrive, but here are some other options from Amazon if you don’t have a Thrive membership.
Seed Probiotic: For gut health and digestion. It’s the only probiotic I have taken that I actually had a noticeable difference with. In a professional where you get 2 bathroom breaks a day, you can’t afford to have gut issues. Shop Seed here.
Vitamin D Drops– A total wellness MVP—especially for moms, teachers, and anyone who doesn’t get a ton of daily sunlight (🙋♀️ hello winter). Taking vitamin D drops can be a super easy and effective way to make sure you’re getting enough of this essential nutrient that supports immune health, mood, hormone health, bones, and teeth. This is the one I use: Vitamin D drops
3. Weightlifting 2-3 Times Per Week
Weightlifting as a Mom is my favorite habit, hands down. I lift weights on the weekends, and sometimes squeeze in an extra day mid-week if I can swing it. It’s not about chasing a certain look—lifting helps me feel strong, capable, and grounded. It keeps me strong for my kids and will help with my longevity. It’s also one of the only times I fully disconnect and focus on me. The moment I shifted my goal from getting smaller to getting stronger, working out became something I genuinely looked forward to. You don’t need a gym to lift either. Start with body weight exercises and a few sets of dumbbells—you don’t need anything fancy to begin. Once you feel ready for more structure and want to really see progress, I highly recommend following a progressive overload program. A few of my favorites are GetMomStrong, PaleOMG, and HungryFitness.
4. Honoring My Circadian Rhythm (Sunlight and Sleep)
When I started learning about circadian rhythms and how light exposure affects hormones, stress levels, and sleep quality, everything clicked. These are the quiet habits that don’t seem flashy—but they make a massive difference. Following your circadian rhythm isn’t just a trendy wellness buzzword—it’s how your body was literally designed to function. Ideally, you want to get outside within 30 minutes of waking. I don’t make that happen on workdays, but luckily our house has a lot of natural light, which helps. I also make it a point to get outside for at least 30 minutes during the day—especially on workdays when I need the reset. As for bedtime, that part’s easy—I’m usually in bed by 9 PM because I’m so exhausted, there’s no way I could stay up any later even if I tried.
My kids have been the greatest reminder of how powerful the outdoors can be for our well-being. I’m calmer, more regulated, and more patient when I’ve spent time outside—and, not surprisingly, so are they. Whenever we all need a reset, stepping out the door is always the best move.
Wellness doesn’t have to mean green juices, two-hour workouts, or chasing perfection. For me, it’s about building small, sustainable habits that actually fit into my life as a working mom. These four practices require very little time (crucial in this phase of life!) and they keep me grounded, energized, and feeling like myself. If you’re trying to take better care of yourself in this busy season of life, I hope you’ll try one of these habits and see how it feels. And if you already have some non-negotiables of your own, I’d love to hear them—drop a comment or shoot me a message.
Let’s not lose our minds together,
Tori
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A More Sustainable Definition of Wellness After Years of Extremes
There was a time when “wellness” for me meant obsessively tracking every calorie, working out seven days a week, and refusing to let myself go above a size 2. I weighed 110 pounds, and while I was probably in the best shape of my life on paper, my body was deeply stressed and overworked. After decades of struggling with my weight, at one point reaching 240 pounds, I thought I had finally figured it out. In reality, I was just swinging from one extreme to the next. Extreme workouts, extreme restriction, extreme overeating, and constant mental focus on whatever version of health I was chasing at the time.
Over time, I’ve moved away from obsession and toward consistency. My journey is still imperfect, and I continue to work through my relationship with food and body image, but my definition of wellness has changed. It now has much more to do with how I feel day to day and choices that will impact my longevity. Energy, digestion, mental clarity, emotional regulation, and muscle strength matter more to me now than a number on the scale.
Why I Focus on Long-Term Wellness Instead of Quick Fixes
One of the biggest shifts in my wellness routine has been focusing less on short term fixes and more on long term support. That mindset is what led me to incorporate acemannan into my daily routine. Rather than relying on stimulants or constant hacks to push through fatigue or stress, I’ve been prioritizing habits and nutrients that support gut health, immune function, and inflammation in a more foundational way. As a mom, that kind of support feels far more sustainable and realistic.
How My Past with Disordered Eating Shaped My Wellness Approach
In many ways, I’m grateful for the years I spent struggling with disordered eating. Without that experience, I don’t think I would have developed the level of awareness or balance I have now. Those years forced me to confront how disconnected I was from my body, and they ultimately pushed me toward a more thoughtful and compassionate approach to wellness.
Building a Realistic Wellness Routine as a Working Mom
Becoming a certified health coach and spending time learning about the science behind nutrition, hormones, and stress regulation helped reinforce that shift. Once I became a mom, the need for a realistic approach became even clearer. I no longer had the time or capacity for extremes. I needed habits that supported my nervous system, digestion, and energy without adding pressure or complexity to my life. I began to understand how blood sugar balance, nutrient intake, and daily stress all interact, and how supporting those systems consistently can make a meaningful difference over time.
Below are four practices that have become non-negotiable for me in this season. They are simple, repeatable, and flexible, which is exactly what I need as a working mom.
Blood Sugar Balance for Moms: Why Protein and Fiber Come First
My relationship with food has taken many turns, but I have finally found a rhythm that feels supportive rather than restrictive. I generally aim for an 80/20 approach, focusing mostly on whole, minimally processed foods while leaving room for flexibility.
I build meals around protein and fiber first, such as eggs with vegetables or chicken with greens, and then add carbohydrates afterward. I typically choose gluten-free options like rice or sweet potatoes. This structure has helped keep my energy more stable and reduced the highs and crashes I used to experience. I also aim for 40 to 50 grams of protein at breakfast, which has made a noticeable difference in how I feel throughout the day.
Blood sugar balance matters to me not just for current energy levels, but for long-term health. Once or twice a year, I use a continuous glucose monitor to better understand how my body responds to different foods. The data has been helpful in showing that there is no universal right way to eat. Individual responses vary widely, and learning your own patterns can be more useful than following generalized advice.
Daily Supplements I Take for Gut Health, Energy, and Immune Support
Supplements are not a substitute for good nutrition, but they can be helpful for filling in gaps. I try to keep my supplement routine straightforward and consistent.
I take creatine and electrolytes with water in the morning to support strength, cognitive function, and overall performance. Creatine is well researched and has been beneficial for me both physically and mentally. I have noticed improvements in strength and less mental fatigue since incorporating it regularly.
I add collagen and MCT oil to my coffee to support joint health, skin, and hair, and to increase my overall protein intake in a way that feels easy and sustainable.
Acemannan has become an important part of my routine as well. It is a bioactive compound derived from aloe vera and is often associated with gut health, immune support, and inflammation balance. Given my history with digestive stress and chronic inflammation, I see it as a foundational immune support rather than something meant to produce immediate results. I take it daily as part of a long-term approach to wellness.
I also take Seed daily probiotic to support gut health and digestion. Consistency in this area has made a noticeable difference for me, especially in the context of a busy teaching schedule.
Vitamin D is another daily staple, particularly during the winter months or times when sun exposure is limited. It plays a role in immune health, mood regulation, and overall well-being.
Why Weightlifting Is Part of My Wellness Routine as a Mom
Weightlifting has become one of the most supportive habits in my life. I typically lift on weekends and occasionally add a session during the week when time allows. My focus is not on aesthetics, but on maintaining strength, stability, and long-term health. Lifting has helped me feel more capable in my body and more resilient overall.
You do not need a gym or elaborate equipment to start. Bodyweight exercises and a few dumbbells are enough to build a strong foundation. When you are ready for more structure, following a progressive overload program can help guide consistent progress.
For more on weightlifting and how it has changed my mental game, read this post:
How Weightlifting Gave Me the Confidence to Start a Blog
How Circadian Rhythm, Sunlight, and Sleep Support Family Wellness
Learning about circadian rhythms helped me better understand how light exposure and sleep affect hormones, stress, and energy levels. These habits are subtle but impactful. When possible, I try to get natural light early in the day and spend time outside regularly, even if it is brief.
Sleep has also become a priority, largely out of necessity. I am usually in bed early (9pm or earlier), and while that might not be exciting, it has been one of the most supportive changes for my overall well-being.
Spending time outside has also been especially regulating for both me and my kids. I notice that everyone is calmer and more patient after being outdoors, and it has become one of our most reliable ways to reset when the day feels overwhelming.
Creating a Sustainable Wellness Routine That Fits Real Life
For me, wellness is no longer about perfection or rigid rules. It is about building habits that support my body in this phase of life and allow me to show up with more energy and presence. These practices do not require hours of time or mental effort, but together they create a foundation that feels sustainable. If you are in a busy season and trying to take better care of yourself without adding more pressure, I hope one of these habits feels approachable enough to try.
