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.
Let's get real: most women don't fail because they're lazy or unmotivated. They fail because their plan never fit their lifestyle in the first place. That's why every 1:1 coaching plan I build is customized, sustainable, and built around your reality - not some unrealistic cookie-cutter plan. Here's exactly how I structure things when we work together: 1. Deep Dive Intake: Your Story, Your Struggles, Your Strengths Your current routine, goals, and limitations Your relationship with food, fitness, and your body What's worked (or failed) in the past Where you need support most - physically, emotionally, mentally 2. Custom Nutrition Guidance (No Starvation Here) Your personalized macro targets (based on your goals) A simple, flexible eating framework using mostly whole foods Support for intermittent fasting (if it aligns with your routine) Easy meal prep ideas that don't require hours in the kitchen 3. Training That Matches Your Energy & Time A structured weekly workout plan tailored to your level, goals, and schedule Focus on progressive overload (so you keep seeing results) At-home or gym options (bands, dumbbells, or full gym -- we adapt) Strength + cardio built to fit YOUR body, YOUR goals 4. Mindset + Accountability = Real Change Weekly mindset prompts to stay connected to your "why" Coaching through setbacks (because they're normal) Messaging access for quick wins, questions, and support Encouragement to keep promises to yourself - that's where confidence grows 5. Clarity, Structure, Simplicity Workouts Macro tracker support Recipes Weekly focus & reflection Final Thought My job isn't to tell you to be perfect. It's to help you become the version of yourself who shows up consistently, eats like she loves herself, moves her body with power, and leads her life on purpose. If you're ready to ditch the chaos, ditch the guessing, and finally follow a plan that fits - my 1:1 coaching is where it all starts. Apply here or DM me 'READY' and let's build your plan together.
Let’s be honest—life rarely slows down. Between work, kids, errands, and surprise chaos (hello, sick days or forgotten field trips), it can feel impossible to stay consistent with your health and fitness goals. But here’s the truth: you don’t need more motivation—you need a system that works when life doesn’t. If you’re a busy woman trying to juggle it all, this one’s for you. Habit Stacking: Make Fitness Automatic One of the easiest ways to stay consistent is through habit stacking—pairing a new habit with one you already do every day. ✅ Example: After you make your morning coffee, do 10 squats or a 1-minute plank. ✅ Example: After brushing your teeth at night, stretch for 5 minutes or lay out your workout clothes. Small actions linked to existing habits = powerful results over time. ⏰ Morning Prep = Fewer Excuses Later Mornings can make or break your day. Setting up your environment the night before reduces decision fatigue and excuses. Try these: - Set out your workout clothes and shoes - Prep your water bottle + breakfast - Write down your top 3 goals for the day (fitness-related or not) When you prep the night before, you win the morning. Realistic Scheduling Wins Every Time Don’t aim for perfection. Aim for doable. You don’t need a 90-minute gym session to make progress. If your week is packed, here’s how to stay on track: - 3 strength workouts (20–30 mins each) - 2 short walks or mobility sessions - 1 stretch or journal session to reset Even 15 minutes counts. Something is always better than nothing. Download Your Free Weekly Fitness Planner Want to make this easier on yourself? I created a simple Weekly Fitness Planner just for you. ✅ Plan your workouts ✅ Track water, meals, and mindset ✅ Stay consistent even when life gets wild [ Download it here ] Final Thought You don’t have to do it perfectly. You just have to keep showing up. Your consistency—especially on the hard days—is what builds the results you’re craving. You’ve got this. And if you ever need support, the Break the Core community is here for youevery step of the way.
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.