Erica Nunn • April 25, 2025
Top 10 Tips to Help Busy Women Start Their Fitness Journey
Starting a fitness journey doesn’t have to be overwhelming. In fact, the key to lasting success is often simplicity and consistency. If you’re balancing a full schedule, family, work, and everything in between, here are 10 practical tips to help you get started—and stay on track.
1. Start Small to Build Consistency
Begin with 15–20 minute sessions. The goal is to create the habit, not to have perfect, hour-long workouts. Small wins add up quickly.
2. Schedule It Like an Appointment
Put your workouts on your calendar just like any important meeting. Set a reminder and protect that time the same way you would for a work call or doctor’s appointment.
3. Focus on Movement, Not Perfection
Any movement counts. Don’t skip a day because it’s not “perfect.” A quick walk, a short stretch, or 5 minutes of movement is still progress.
4. Make It Accessible (At-Home Options Win)
Use what you have. Bodyweight, resistance bands, or a few light dumbbells are more than enough to get started. Removing the need to commute to a gym makes consistency easier.
5. Prep the Night Before
Set out your clothes, fill your water bottle, and pick your workout the night before. Reducing decision fatigue makes it much more likely you’ll show up the next day.
6. Choose a Plan That Fits Your Lifestyle
Start with programs that match your available time and comfort level. The more realistic your plan, the easier it is to stick with it.
7. Celebrate Every Win
Three workouts a week? That’s a win. Two workouts? Still a win. Progress is built by showing up consistently, not by being perfect.
8. Find Accountability
Check in with a coach, a friend, or a community. Accountability can be a major motivator when your schedule gets busy or your energy dips.
9. Reframe the Mindset
Shift from “I have to work out” to “I get to move.” Fitness is a form of self-care and a gift to your body, not a punishment.
10. Track How You Feel
Don’t just measure progress by the scale. Notice your energy, mood, sleep, and strength. True transformation starts from the inside out.
Final Thoughts:
Consistency builds confidence. You don’t need a perfect plan or perfect days—you just need to start. Every step forward is a step toward the stronger, healthier version of you that’s already waiting to be revealed.
Protein is essential for every woman — whether you're trying to build muscle, lose fat, Improve energy, or support your hormones. Here's why it should be a top priority in your daily nutrition: 1. Muscle Maintenance & Fat Loss Protein helps preserve lean muscle, especially when you're in a fat loss phase. More muscle means a higher metabolism, which burns more calories at rest. Plus, protein helps you feel full longer, curbing cravings and late-night snacking. 2. Hormonal Balance Hormones are made from amino acids — the building blocks of protein. Low protein intake can negatively affect menstrual cycles, mood, and energy levels. 3. Hair, Skin, Nails & Bone Health Protein plays a key role in producing collagen (for skin), keratin (for hair and nails), and maintaining strong bones — especially important as women age. 4. Recovery & Strength After workouts, your muscles need protein to repair and rebuild. This speeds up recovery and helps you get stronger over time. 5. Appetite Control Protein is the most satiating macronutrient. Eating enough protein keeps you fuller longer and reduces the urge to overeat. How Much Protein Do You Need? Active women should aim for 0.8–1 gram of protein per pound of body weight. Example: If you weigh 150 lbs, a goal of 120–150g of protein per day is ideal.
1. Focus on Whole Foods First Prioritize foods that come from the earth think fruits, veggies, lean meats, fish, eggs, nuts, seeds, and whole grains. 2. Read Ingredient Labels Aim for 5 ingredients or less. If you cant pronounce it or dont know what it is, skip it. 3. Shop the Perimeter Most fresh, whole foods are around the outside aisles of the grocery store (produce, meat, dairy). Avoid the processed-heavy center aisles. 4. Cook More at Home Even basic meals give you full control over ingredients, portions, and quality. 5. Limit Added Sugars Avoid sugary drinks, flavored yogurts, processed snacks, and sauces with hidden sugar (like ketchup and BBQ sauce). 6. Stay Hydrated with Water Ditch the soda, juice, or energy drinks. Water supports digestion, detox, and energy levels. 7. Swap Out Processed Carbs Replace white bread, pasta, and sugary cereals with oats, brown rice, quinoa, and sweet potatoes. 8. Use Healthy Fats Cook with olive oil, avocado oil, or coconut oil. Add avocados, nuts, and seeds to meals. 9. Plan & Prep Your Meals Set yourself up for success by prepping protein, veggies, and snacks ahead of time. 10. Give Yourself Grace Clean eating is a lifestyle, not a strict diet. Aim for 80/20 clean, whole foods most of the time, with room for real life.
Progressive overload is a foundational principle in strength training that involves gradually increasing the demands placed on your muscles over time. This constant challenge forces your body to adapt—by getting stronger, building lean muscle, and improving endurance. Without progressive overload, your body will plateau. That’s why doing the same weight, reps, or routine week after week eventually stops producing results. Why It Matters for Women Many women worry that increasing weights will make them bulky—but that’s a myth. Due to hormonal differences (especially lower testosterone), women tend to develop lean, toned muscle, not bulk. Progressive overload is essential for: - Sculpting lean curves - Boosting metabolism - Reducing body fat - Improving confidence and strength How to Implement Progressive Overload 1. Increase Weight When an exercise feels easier or you can perform extra reps with good form, it’s time to slightly increase the weight (5–10%). 2. Increase Reps or Sets If you’re lifting the same weight, try adding 1–2 more reps per set or an additional set to increase total volume. 3. Improve Form or Range of Motion Progress isn't just about heavier weights. Slowing your tempo, going deeper into a squat, or improving mind-muscle connection enhances the challenge. 4. Add Time Under Tension Slow down your reps (especially the lowering phase) to make the muscles work harder without changing the weight. 5. Reduce Rest Periods Shorter breaks between sets increase intensity and can support muscle-building and fat-loss goals. Example Progression for a Glute Exercise - Week 1: Hip Thrust – 3 sets x 12 reps @ 65 lbs - Week 2: 3 sets x 15 reps @ 65 lbs - Week 3: 4 sets x 12 reps @ 70 lbs - Week 4: 4 sets x 15 reps @ 70 lbs (add pause at top) Tips for Staying Consistent - Track your workouts in a journal or app - Stick to a structured program (like one from Break the Core Fitness) - Focus on progress, not perfection—small changes each week lead