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Running in my parents' backyard with baby T.

Maintaining a fitness routine has always been a priority for me, even throughout pregnancy. Up until my third trimester, I was able to work out consistently, doing water-aerobics at my local gym, and I started again eight weeks postpartum. 

But, as any parent knows, life with a baby brings constant changes—my little one would get sick, and trips to the gym became unpredictable. Between balancing work, parenthood, PhD work, and those curveballs life throws at us, I struggled to keep a steady fitness schedule. 

But I’ve found that staying fit doesn’t mean sticking to a rigid gym routine; it’s about developing consistent habits that support my goals and fit my lifestyle.

Inspired by Atomic Habits by James Clear and Bob Proctor’s teachings on self-mastery, I’ve integrated five daily habits that keep me grounded and advancing toward my fitness goals. Here’s what I’ve found works best for me:

1. Movement Every Day, No Matter What

Getting consistent movement in each day has become one of the cornerstones of my fitness routine, and I’ve learned that designing my environment to support this habit has been essential. 

Since I'm not naturally a morning person, I don't pressure myself to wake up early to get on the walking pad or treadmill. Instead, I’ve found my rhythm by walking after my daughter goes down for a nap or after she’s asleep at night.

I keep my walking pad in a visible spot so that it’s a constant reminder to move. I’ve also learned to dress in a way that’s “movement-friendly” throughout the day, wearing clothes that make it easy to hop on the walking pad or treadmill whenever I have a moment. 

This strategy comes from James Clear’s Atomic Habits, where he talks about “designing your environment” to support positive habits. For me, the more accessible I make my walking routine, the less it feels like a chore and more like a natural part of my day.

One habit that’s really kept me motivated is listening to Bob Proctor’s Change Your Paradigm, Change Your Life audiobook while I walk. His guidance keeps me focused on positivity and on building habits that align with my goals. Walking while listening has become a mental and physical “reset” that not only gives me energy but also strengthens my mindset.

If you're busy like me, I highly recommend getting an Audible subscription. I do most of my "reading" while walking on my walking pad or treadmill or while driving nowadays. 

Marie wasn't too sure about the walking pad at first.

When I started, I used the REDLIRO walking pad, which I still love for its small, portable design that’s easy to store and use, especially in tight spaces. Recently, I also got a treadmill from Facebook Marketplace (quite an adventure with its weight!). 

It is HUGE, but I love it. 

The treadmill is great for longer walks, but it takes up much more room, so I appreciate the walking pad’s compactness. The latest REDLIRO model even includes an incline feature, supports weights up to 350 pounds, and runs quietly—perfect for getting steps in while my baby is sleeping.

If you’re like me and appreciate compact, easy-to-store fitness equipment, the REDLIRO Walking Pad with Incline might be worth considering. It’s a versatile option for fitting movement into a busy day, especially with its 6% fixed incline, which adds a bit of extra challenge. I personally love the ease of storing a walking pad when space is limited. REDLIRO’s model even includes a quiet, smooth 2.5HP motor, making it ideal for after-hours workouts.

From November 4th to 11th, they’re offering a 40% discount (code: 40NIY1H2) on this model while supplies last, which is great timing for anyone looking to set up an at-home workout routine for the holiday season. This latest version also has an intuitive remote control with a display screen, so you can track your progress as you go—whether you’re on a quick walk or a longer session. It’s a well-designed pad if you’re interested in something compact yet powerful!

Creating a daily movement routine has been so much easier with the right tools, environment, and motivating audio to keep me on track. Making movement part of my day—no matter the time or the method—has been a great way to keep my fitness goals in sight without adding stress.

2. Set Small, Meaningful Goals Aligned with Your Core Values

Bob Proctor’s idea of setting goals around a “worthy ideal” has had a huge impact on how I structure my fitness goals. For me, that ideal revolves around feeling strong, energized, and centered so I can give my best to my daughter, my students, and my academic work. 

Rather than aiming for unrealistic milestones, I focus on achievable goals that fit into my day-to-day life, like hitting 10,000 steps or committing to a 15-minute workout at home. These smaller, consistent wins help me celebrate progress even when larger goals seem far off.

This approach resonates with what Alison Miller, founder of The Academic Writers' Space, teaches as well: the power of small, focused actions. She advocates for setting manageable, incremental goals and prioritizing one task at a time, which keeps me from feeling overwhelmed by trying to "do it all." 

Alongside Miller’s advice, James Clear's Atomic Habits has helped me turn daily movement into an effortless habit by starting small. Clear suggests beginning with a 2-minute version of any habit, a method I’ve adapted to my walking routine. Some days, I’ll just commit to a quick 2-minute walk on the treadmill or walking pad. If I feel tired, those 2 minutes are all I need to feel accomplished; if I’m feeling good, I often end up walking longer.

Having the treadmill and walking pad close by has made this habit even easier, as there’s no need to leave the house or rearrange my schedule. This setup has made hitting my step goals feel like a natural part of my day, even on busy days when a full workout might not be possible.

3. Fuel with Balanced Nutrition to Support Fitness Goals

Overnight oats, ready to go!

Nutrition truly is the foundation of any fitness routine, giving me the energy and resilience I need to show up strong each day. To keep my mornings on track, I prepare overnight protein oats using 1st Phorm protein powder, which helps me start the day with balanced macros—even when I’m rushed. Having breakfast ready in the morning ensures I don’t skip or skimp on essential nutrients, and the protein keeps me full and fueled for my morning activities.

I’ve also incorporated advice from Oonagh Duncan’s Healthy as F*ck to fill half of my plate with greens. This habit has transformed the way I think about meals, emphasizing nutrient density and satiety. But as a busy mom, I don’t always have the time to prep fresh greens with every meal. 

That’s where 1st Phorm’s Opti-Greens 50 comes in—it’s my go-to for days when I can’t fit a full serving of vegetables into my meals. This supplement offers a wide variety of greens and micronutrients, ensuring I still get the energy and nutrients I need to stay on top of my fitness and daily goals, even on the busiest days.

4. Building an Energizing Morning Routine—Even When Mornings Aren’t My Thing

I’m not naturally a morning person, and waking up has always been a bit of a struggle, especially with the rush of getting my daughter ready and out the door. But I’ve found a few morning practices that have helped me start the day on a more positive and focused note.

I subscribed to Bob Proctor’s Six Minutes to Success program, which sends a short video to my inbox each morning at 4 a.m. Instead of scrolling my phone in bed, I start the day by watching one of these videos as soon as I wake up. They’re brief but motivational, leaving me feeling inspired to tackle the day. 

Afterward, I make my way to my study with a cup of coffee, where I listen to meditation music and write down ten things I’m grateful for in my life. This simple gratitude practice helps set a positive mindset for the day ahead.

Before jumping into the morning routine with a toddler and four dogs, I take a moment to send love to three people who may have been bothering me—this way, I can release any negative feelings and focus on the positive. I then ask the universe for guidance in my day, grounding myself with a clear purpose before the hustle begins. After that, I’m ready to take my dogs outside, get my daughter up, and officially start the day with a clear and positive mindset.

For anyone looking to build a morning habit, starting small with a positive ritual—like a gratitude list or a quick motivational video—can be a game-changer. It’s less about being a natural morning person and more about finding simple, uplifting routines that make each morning a little easier. 

Over time, this approach has a domino effect on the rest of my day, setting off a chain of calm and focus that leaves me feeling prepared for whatever comes—whether it’s a toddler determined to skip clothes or who only wants syrup for breakfast!

5. Tracking Progress and Celebrating Wins

Tracking my progress, even on the smallest goals, has been key to staying motivated and committed. My watch helps me keep an eye on my step count, making it easy to see how close I am to my daily goal and giving me an extra nudge to get moving. 

Alongside that, my social media serves as a sort of accountability partner—especially with my bird drawings. Posting consistently motivates me to draw every day and keeps me feeling accountable, knowing that others can see my updates. 

It’s inspiring to engage with a community of others on similar paths, whether they’re sharing milestones in language learning, fitness, or creative projects. Seeing their progress reminds me of the power of small, steady actions and encourages me to keep contributing my own growth.

I truly believe that long-term success is a result of these consistent, everyday efforts, no matter how small. As James Clear discusses in Atomic Habits, tracking these small milestones reinforces positive habits. By marking these mini-wins, like hitting a step goal or completing a quick workout, I can see tangible evidence of progress. 

Celebrating even small achievements has a powerful effect, helping me maintain momentum and building confidence that, over time, these small actions will lead to big transformations.

Conclusion: Creating a Fitness Lifestyle for Real Life

Integrating these five habits has helped me create a fitness routine that adapts to my life rather than competing with it. Each of these small, intentional steps—from daily movement to positive morning routines and tracking my progress—makes it possible to pursue my fitness goals while still being a mom, educator, PhD Candidate, and friend, without feeling overwhelmed. 

Consistency over intensity has been my guide, and tools like the REDLIRO Walking Pad and 1st Phorm products have made my journey more accessible and sustainable. Ultimately, it's about building a lifestyle that fits seamlessly into the demands of parenthood, work, and personal growth. As James Clear and Bob Proctor emphasize, long-term success comes from building systems, not just setting goals, and this approach has transformed my outlook on fitness.

By embracing habits that empower and energize me, I’ve learned that achieving fitness doesn’t require drastic changes, but rather, it thrives on small, meaningful actions taken each day. These steady, incremental wins have given me a strong foundation, one that I can build on to create a balanced, fulfilling life that allows me to show up for myself and those I love.

Ready to Build Your Own Habits? Start Small and See Big Changes!

If you’re looking to create a fitness routine that fits into your life, try starting with one habit from the list above—whether it’s setting a daily step goal, fueling up with balanced nutrition, or dedicating a few minutes each morning to a positive mindset. Remember, it’s about building consistency, not perfection.

And if you’re interested in trying a walking pad or adding more nutritious options to your routine, check out the products that have helped me along the way! Feel free to share your own goals or wins in the comments. Let’s inspire each other to build healthy, fulfilling habits!