You're juggling work, kids, a household, and maybe a partner who also works long hours. So when you skip a workout or grab takeout, it's easy to wonder: was that a legitimate reason, or just an excuse?
I talked this through with fellow nutrition coach Kim Ritter on the podcast, and we landed on a simple truth. Everyone has excuses. The question is whether yours is telling you something.
The frequency test
Rule of thumb: look at how often it happens.
One of her clients had two straight weeks of work travel, then started her period on Monday and skipped the gym. That's a real reason. Her body needed rest more than a workout.
But if every Monday is "this is the week" and by Thursday nothing has happened, something else is going on…
Match your expectations to your actions
If there are things you truly aren't willing to change right now, that's allowed. But results follow actions. As Kim puts it, you can't drink heavily all weekend and then be upset when the scale is up Monday.
I like to think of it as levers. Sleep, steps, protein, alcohol, cooking at home, and workouts are all levers you can pull. If one lever is genuinely off the table (one client was sure she'd never get past 7,000 steps), that's fine. You just look at which remaining levers you're willing to pull, and accept the pace that comes with that.
"I don't have time" is the #1 excuse (and it's partly true)
Busy moms really don't have hours to spare. But often the problem isn't time. It's the belief about how much time something needs.
A 30-minute workout can be just as effective as 60.
One client wanted to get back into running but thought 10 minutes "didn't count" because she'd always run for 30. Ten minutes absolutely counts.
A coaching question I use: "Tell me why a 10-minute walk is a bad idea." Most people can't come up with a good answer.
It's never the one donut
The donut in the break room doesn't stall your progress. The thought that follows it does: "I already blew it, so I might as well eat whatever this weekend."
Kim's perspective helps here. There are roughly 21 meals in a week. If one is a client lunch at a steakhouse that you didn't choose, the next 10 meals are still yours.
Build systems so excuses have nowhere to land
If "I didn't have time to cook" keeps coming up, don't fight it with willpower. Plan around it:
Keep a rotisserie chicken and frozen vegetables on hand.
Plan the easiest dinner for your busiest night.
Have a backup meal, like Kim's go-to bare chicken patty, that's just 1% better than the drive-through.
Swap "try" for "commit"
"I'm going to try to work out this week" quietly gives you an out. Kim calls "try" a pet peeve, and I call it an excuse precursor. Instead, decide when it will happen, not if. If you look at your calendar and genuinely can't find 10 minutes, take the goal off the table so you don't carry the guilt.
Be honest, not harsh
Weight loss for moms is hard. It asks you to be brutally honest with yourself while still being kind. Own the excuses you make. Let go of what you can't control. And find someone, whether a coach, a friend, or a partner, who can reflect your goals back to you when you forget them.
Listen to the full episode with Kim Ritter: Listen here
Want a coach who gets the busy-mom reality? DM me on Instagram @eatmorewithjulia to learn about Shift to Shed coaching.
