925.389.6957 Trish@trishmarmo.com

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Fitness Moments®

Do you ever find yourself wishing you had the energy of a toddler? I do! They run endlessly, graze on food without a second thought and seem to run on little or no sleep! (They’re mini moms! Minus the endless supply of coffee and a messy bun)!



The difference is, while toddlers can take a nap, busy Moms (and working Moms) often don’t have that option!  Sure, we can keep up that pace for short periods of time, but long-term fatigue leads to chronic stress, increased cortisol levels, and weight gain!  We go to bed later, get up earlier and use caffeine as a crutch to get us through the day when there are practices we can develop to support our busy lifestyles!  If this sounds like you, complete this brief survey to learn more about my upcoming FREE Webinar which focuses on helping women feel their best!

Develop relationships with people who embody a positive attitude and who bring you joy


Surround Yourself with Positivity

Birds of a feather really do flock together. It may seem counterintuitive when you’re feeling busy and overwhelmed, trying to manage work and family life, with taking care of yourself, but making an effort to spend more time with people who are positive and excited about life, is contagious. Surround yourself with people who are energetic, happy and positive. Develop relationships with people who embody a positive attitude and who bring you joy, while minimizing the amount of time you spend with those who are negative or always complain about life. By doing so, you will feel naturally begin to feel energized and empowered to make positive changes in your life.


Mental fogginess, fatigue, and impaired short-term memory are just a few of the side effects of underhydration

Drink Plenty of Water

I know! I say it A LOT!!! Mental fogginess, fatigue, and impaired short-term memory are just a few of the side effects of underhydration and dehydration, which can make your energy levels bottom out. Hydrating combats these symptoms naturally. Drinking plenty of water helps your body to easily filter out toxins through the kidneys and relieve symptoms of fatigue. It also aids in digestion (giving you more energy) and decreases mood swings which can improve your overall feelings of wellness.  Aim for at least 80 ounces of fluid a day, not including coffee or other caffeinated beverages.


Research suggests that regularly eating a healthy breakfast may help you lose excess weight and maintain your weight loss

Eat Breakfast Regularly

Speaking of mood, eating breakfast is a fantastic way to keep up that mojo.You can improve your concentration levels with a healthy and balanced first meal of the day, especially if you eat within the first hour of waking up. Eating breakfast energizes you and increases your cognitive function,  both of which can help prepare you to tackle the day. Good nutrition not only supports mental function, it can help improve overall functioning throughout the day, leaving you less stressed and more energized. And when we are more energized, we make time to finish out last minute tasks, spend quality time with our families, or dedicate time to taking care of our own needs. For such a simple habit, it can take discipline and practice, but once you start seeing the benefits of eating a healthy breakfast, you’ll wonder how you ever made it through your days without it.

Ten-minute Stretch

Stretching isn’t just good for the gym, it can actually increase your productivity!!!  A ten-minute stretch can help build focus and increase endorphins. Stretch breaks help refresh your brain with increased oxygen (plus it feels pretty darn good)! Taking a few 10-minute breaks throughout your workday can help you maintain focus and give you more stamina to make it through long days at the office or with the kids (or both). Stretching increases blood flow and decreases your body’s chance of injury. Keeping a foam roller in your office or using a physio “peanut” are two items you can use to incorporate into your ten-minute stretch routine!



Sleep habits are learned behaviors, so if you’re feeling chronically fatigued, take a step back and examine yours.


Develop Healthy Sleep Habits

Developing healthy sleep habits is yet another way to improve your focus and energy levels. Sleep habits are learned behaviors, so if you’re feeling chronically fatigued, take a step back and examine yours. Not only do unhealthy or inconsistent sleep habits contribute to lowered immunity, mood instability, lack of regular, quality sleep can hinder weight loss or even promote weight gain! You can read more about that here!  What are some things you can do to ensure that your sleep habits are “healthy”?

  • Start by going to bed at the same time every night and developing a “sleep ritual” that tells your brain to start preparing for sleep.
  • Turn off all electronics, including phones, computers and television sets, no less than an hour before bedtime. This will train your brain to wind down and allow you to relax before falling asleep.  Many people mistakenly assume that it’s their awake activity (such as scrolling through FB) that prevents sound sleep, but it’s actually the blue light that electronics emit, that interrupt natural sleep rhythms, long after you’ve turned your devices off.
  • Keeping a “sleep log” can also help you track patterns and devise strategies to create healthy ones.
  • Exercising before bedtime can also delay sleep and set you up for groggy mornings.  If exercising at night is your only opportunity to get it in, try incorporating some quiet time activities, such as reading, taking a warm bath or shower, or listening to relaxing music, to help you wind down.


Hydration, quality sleep, stretching, and eating breakfast are key habits for supporting a busy lifestyle, which can be further enhanced by surrounding yourself with people who share the same goals and enthusiasm for life! Finding small, impactful ways–each day–to improve your energy levels, are just some of the ways you can be more productive and feel more fulfilled!

Finding ways to manage your stress levels is just one of the Six Pillars of health I address with my Clients when coaching them through maintaining and promoting permanent weight loss.

Leave a comment and tell me how you maintain your energy!

Trish Marmo

Trish Marmo

Founder and Creator of Fitness MOMents® LLC

Trish Marmo is on a one-woman mission to help busy women over 40 “wake up” to being their best selves and reclaim their health and fitness! If you’ve woken up to the fact that what you’ve been doing isn’t working any more, or you don’t recognize the person you see staring back at you in the mirror, then let’s talk!  Schedule a Breakthrough Session here or learn more about how I can help you here!

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