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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