Still trying to feel as good as you did before kids?

Here's something I never thought I'd say… I'm almost 40. I've had 3 babies. And I'm actually stronger and healthier now than I was as a college athlete. 

And no, I'm not spending hours at the gym or living off chicken and broccoli. 

As a registered dietitian, and mom of 3, I've learned that getting fit after kids isn't about doing MORE. It's about focusing on what actually works for this season of life.

What worked in your 20s might not work best for you now.

Between pregnancy, breastfeeding, getting older, and the nonstop chaos of motherhood, your body AND your life have changed. So let's talk about the biggest mistakes I see moms making when trying to get fit in their 30s and 40s, and what to do instead.

Mistake #1: Too Much Cardio, Not Enough Strength Training

Remember when getting in shape meant doing as much cardio as possible? Spin classes. Running. HIIT workouts. Basically, anything that made you sweat buckets.

And don't get me wrong. Cardio is GREAT for your heart. But if you're in your 30s or 40s and still relying on cardio alone, you're missing a HUGE piece of the puzzle.

Muscle.

As we get older, we naturally start losing muscle mass. And less muscle can make managing your weight, staying strong, and keeping up with your kids harder.

The two biggest things you can do to protect your muscle?

1. Strength training
2. Eating enough protein

And no, you don't need to spend an hour at the gym! I personally love 15–20 minute strength workouts at home a few days a week. Grab some dumbbells, resistance bands, or even use your kids as weights (because let's be honest, we're lifting them all day anyway 😂).

The key is to challenge your muscles and gradually increase your weights or reps over time. And if you LOVE running, walking, or spin classes? Keep doing them! Just make sure strength training is part of your routine too.

Mistake #2: Not Getting Enough Protein, Fiber, and Key Nutrients

This is a BIG one. As a dietitian, I see so many moms focused on eating LESS when they really need to focus on getting MORE of the nutrients their bodies need. Especially right after having kids when their body has higher demands.

Start With Protein, Fiber, and Healthy Fats

As we get older, changes in hormones, muscle mass, and body composition can affect how our bodies manage blood sugar and weight. But you don't need to count every calorie or track every macro to eat healthier. I like to keep things stupid simple.

At meals, ask yourself:

• Do I have protein?
• Do I have fiber?
• Do I have some healthy fat?

That's it! Protein helps build and maintain muscle. Fiber supports digestion, blood sugar, and keeping you full. And healthy fats help support overall health.

Don't Forget About Fiber!

Most moms aren't getting nearly enough fiber.

And here's something interesting… Research has even found a connection between higher fiber intake and fewer hot flashes in women going through menopause.

Aim for around 25 grams of fiber a day as a starting point. If you’re in your 40s or later, aiming for 30 grams of fiber per day is even better. Think berries in your smoothie, veggies in your pasta, beans in your tacos, or chia seeds in your yogurt.

Check Your Nutrient Levels

Having children put a LOT of physical demands on our bodies. And depending on your diet, health history, and other factors, you may be low in nutrients like iron, vitamin D, or B12 without even realizing it.

If you're exhausted all the time or just not feeling like yourself, don't automatically assume it's because you're a busy mom.

Talk to your doctor about whether checking certain labs makes sense, including:

• Iron and ferritin
• Thyroid function
• Vitamin D
• B12
• Cholesterol

You don't necessarily need ALL of these tests. Your doctor can help decide what's appropriate based on your symptoms and health history. And while food should always be the foundation, supplements can be helpful when there's a need.

A few I personally use include:

Omega-3s and vitamin D: I keep my supplements next to my toothbrush so I remember to take them.

Collagen or protein powder: I love adding these to my morning latte for an easy protein boost. Just remember collagen isn't a complete protein!

Creatine: One of my favorite supplements for supporting strength training. I personally take 3–5 grams daily.

Talk with your healthcare provider before taking any new supplements.

Mistake #3: Putting Sleep and Stress Last

I know. I know. Telling a mom of young kids to get more sleep is almost laughable.

Between middle-of-the-night wake-ups, kids needing something every five minutes, and staying up late because it's the ONLY quiet time you get… Sleep isn't always something we can control.

But it matters! Poor sleep can impact hunger hormones, blood sugar, energy, and even how motivated you feel to work out.

And chronic stress can make everything feel harder. So instead of trying to create a perfect bedtime routine, start with what you CAN control.

A few ideas:

• Swap that nightly glass of wine for something that helps you wind down without disrupting your sleep.
• Set limits on scrolling at night.
• Give yourself an actual bedtime.
• Ask for help or outsource something that's taking up too much of your time.

And please don't add "perfect sleep" to your already never-ending to-do list. The goal is to make small changes that help you feel better, not create MORE stress.

How to Actually Stay Consistent

Here's where I think so many moms get stuck. We decide we're going to get healthier, and suddenly we want to change EVERYTHING. Work out five days a week. Eat perfectly. Take all the supplements. Go to bed at 9 p.m.

And then life happens. A kid gets sick. Work gets busy. You miss a workout. And suddenly it's "I'll start again Monday."

Sound familiar?

You don't need to change everything to see results.

Pick ONE thing. Make it part of your routine. Then build from there. Two things that have helped me:

1. Pay attention to how you FEEL.

I don't always want to get up and work out. But I know how much better I feel afterward. More energy. Better mood. More patience with my kids. Sometimes remembering that feeling is all the motivation I need.

2. Keep small promises to yourself.

If you tell yourself you're going to do something, follow through. Even if it's just a 15-minute workout or adding protein to your breakfast. Every time you follow through, you're building trust with yourself. And THAT is how you create habits that actually stick.

Getting Fit In Your 30s, 40s and Beyond Doesn't Have to Be Complicated

You don't need to spend more hours at the gym, cut out your favorite foods, or completely overhaul your life. Focus on the things that actually move the needle.

Build muscle. Eat enough protein and fiber. Support your nutrient needs. Prioritize sleep when you can.

And most importantly, stop trying to change everything overnight. Because the goal isn't to get your 20-year-old body back.

It's to feel stronger, healthier, and even BETTER in the body you have now. 

Make Healthy Eating the Easy Part

If figuring out what to eat is the hardest part of getting healthier, I've got you!

That's exactly why I created Busy Mom Meals. Every week, you get simple, high-protein, high-fiber recipes for breakfast, lunch, dinner, and snacks, plus organized grocery lists and tools that make healthy eating SO much easier.

Think minimal effort, minimal cleanup, and meals your family will actually eat.

Because as a dietitian and mom of 3 who HATES cooking, I promise you don't need to spend your life in the kitchen to eat healthy. 🙌