The Fit Mother Project

  • Home
  • The Fit Mother Project

The Fit Mother Project We help women over 40 achieve greater health and wellness, live longer, happier lives, and lead and inspire their families.

We offer straightforward nutrition and exercise advice for busy moms who want to get fit, regain energy, and live their best lives.

I’m going to show you that you can kick-start your metabolism every morning in ONLY 7-MINUTES. 

The 7 minute morning wo...
17/11/2025

I’m going to show you that you can kick-start your metabolism every morning in ONLY 7-MINUTES. 

The 7 minute morning workout routine I’ve put together doesn’t need any equipment and only around 7ft of floor space. 

You can literally roll out of bed, perform this workout, and get on with your day.

This morning workout routine for women is based on the Tabata principle but has been shortened to limit the time.

You will complete 4 exercises for 10 seconds on, 10 seconds off, for 4 rounds.

After the 4 rounds of each exercise, you’ll take a 30-second rest, then move onto the next exercise.

Once you’re used to the schedule, you can mix up the exercises with others you may know or may have seen in other content.

The morning workout routine for weight loss includes 1 upper body exercise, 1 lower body exercise, and 2 all-body cardio exercises.

The workout plan I’ve chosen to get you started is:

• Push-Ups (10 secs on, 10 secs off) x 4 rounds
• 30 secs rest
• Burpees (10 secs on, 10 secs off) x 4 rounds
• 30 secs rest
• Air Squats (10 secs on, 10 secs off) x 4 rounds
• 30 secs rest
• Mountain Climbers (10 secs on, 10 secs off) x 4 rounds
• 30 secs rest
• Optional 3-minute stretch, to round out to 10 minutes.

The main benefit is that this fast morning workout routine will kick-start your metabolism and get your day started on the right foot.

It also lets your mind rest easy that you’ve done something active first thing in the morning.

As you get on through the day and responsibilities catch up with you, it’s not always easy to fit something in.

Doing this quick morning workout routine 3 or 4 times per week will help you build that habit of exercising first thing.

It will also help with general body movement, loosening you up, increasing blood flow, and boosting your energy.

It’s a perfect start to the day!

10 Stretches That Will Change How Your Body Feels After 40 💪Let’s be honest—when we think about fitness, we focus on car...
06/11/2025

10 Stretches That Will Change How Your Body Feels After 40 💪

Let’s be honest—when we think about fitness, we focus on cardio, weights, and high-intensity workouts.

But there’s one crucial element most of us are neglecting: STRETCHING.

If you’re feeling tight, bound up, or dealing with nagging aches, this is your wake-up call.

Here’s the truth: As we age, our muscles naturally tighten. We sit more, move less, and our bodies pay the price.

→ Stiff hamstrings.
→ Limited spine mobility.
→ Tight hip flexors from sitting all day.
→ Rounded shoulders from computer work.

Sound familiar?

The good news?

Just 10-15 minutes of daily stretching can transform how you feel, move, and perform.

Start here:
✅ Morning routine: Try the World’s Greatest Stretch, Cat-Cow, and Crescent Stretch to wake up your body
✅ Post-workout: Use Pigeon Pose, Hamstring Stretch, and Child’s Pose to enhance recovery
✅ Before bed: Gentle stretches like Child’s Pose and Pec Stretch to release daily tension

The real benefits:
• Reduced pain and injury risk
• Better posture and mobility
• Faster recovery from workouts
• Improved quality of life as you age

Here’s what matters most:

10-15 years from now, you’ll care more about being pain-free and mobile than how big your biceps are.

Prioritize flexibility NOW, and your future self will thank you.

Your action plan:
Pick 3-4 stretches that feel best for YOUR body.

Do them daily. Hold each for 45-60 seconds.

Breathe deeply. Listen to your body.

Consistency beats perfection.

Remember—stretching isn’t just about touching your toes.

It’s about creating length, releasing tension, and teaching your body to relax.

It’s preventative medicine for your muscles and joints.

Ready to feel better? Start today. Your body is waiting. 🙌

30/10/2025

🌟 Unlock Your Metabolic Health!

Want to feel energized and vibrant daily?

Start your morning by rehydrating with 20-32oz of water and soaking in sunlight! 🌞

Enjoy a protein-packed breakfast, like an omelet with berries.

Don’t forget a hearty lunch with grilled chicken and a big salad.

Incorporate fermented foods for gut health, and time your carbs wisely post-workout for maximum benefits! 🥦🍣

Let’s elevate your metabolic health!

27/10/2025

SKINCARE THAT WORKS LIKE A SUPPLEMENT FOR YOUR SKIN ✨

What if your skincare was as powerful as the supplements you take daily? 💊➡️🧴

This Gold Serum isn’t just another face product—it’s formulated with 5 active ingredients you’d actually want to PUT IN YOUR BODY:

🌟 Plant-derived Vitamin A (organic alfalfa from France)
🌟 Marine Collagen
🌟 Copper Peptide
🌟 Astaxanthin
🌟 CoQ10

The base? Organic Bulgarian rose water—not regular water.

Plus frankincense, sandalwood, rose oil & neroli for that luxurious feel.

Here’s why busy moms LOVE this approach:

No retinol downtime ❌
No sun sensitivity ❌

Just pure, active ingredients that work WITH your skin, not against it.

Think about it: If you wouldn’t supplement with it internally, why put it on your largest organ? 🤔

YOUR ACTION STEP:

Next time you’re shopping for skincare, flip that bottle over.

Can you pronounce the ingredients?
Would you take them as a supplement?

If not, it’s time to upgrade your routine.

Your skin deserves the same quality you demand from your vitamins. Period. 💪

What’s ONE skincare ingredient you always look for?

Drop it below! 👇

Let’s stop overcomplicating good health.Here are 5 simple habits that will keep you healthy.We don’t all need to optimiz...
21/10/2025

Let’s stop overcomplicating good health.

Here are 5 simple habits that will keep you healthy.

We don’t all need to optimize our health.

… but we do all need to be healthy!

1 – Eat 0.3 - 0.4g protein per lb of bodyweight.

2 – Drink half your bodyweight (in lbs), in oz’s of water, each day.

3 – Sleep a minimum of 7 hours each night.

4 – Walk for 20 mins each day. (preferably after a meal)

5 – Lift weights 3 x per week.

I offer information on fasting, sauna’s, cold tubs, supplements, etc.

Those are all things to assist with better health.

BUT…

These basics will get you 80% of the way there.

Address


Website

Alerts

Be the first to know and let us send you an email when The Fit Mother Project posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to The Fit Mother Project:

Shortcuts

  • Want your practice to be the top-listed Clinic?

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Welcome To The Fit Mother Project page :-)

We are the Fit Mother Project - the women’s health experts who will help you reach your ideal weight, love your body, and help your family live a healthy lifestyle too.

If you’re anything like the thousands of moms we support, you do it all: balancing work, life, and taking care of your kids. You have so many important things pulling you in different directions that it often means putting yourself – and your health – last.

You want to lose weight and tone up your body. You want to feel amazing and love how you look. Yet every year, it gets harder. Your metabolism isn’t working like it used to and it’s incredibly frustrating…

If that sounds familiar, you’ve finally found the website you’ve been looking for.