For mothers, squeezing in a workout can feel like scaling Mount Everest. Between juggling childcare, work, and household responsibilities, finding the time and energy for exercise often falls to the bottom of the priority list. But fitness coach Meggan Grubb, mom to 18-month-old Winnie, has discovered a game-changing solution: a consistent morning routine. She swears, “This morning routine is the only way I manage to exercise with a child.” Let’s dive into Meggan’s routine and uncover how it can help you reclaim your fitness goals, even with a little one in tow.
The Struggle is Real: Why Moms Struggle with Exercise
Research from the universities of Cambridge and Southampton confirms what many mothers already know: less than half meet the recommended exercise levels, regardless of their children’s ages. The challenges are multifaceted:
- Time constraints: Finding pockets of time amidst the demands of motherhood can feel impossible.
- Energy depletion: Sleepless nights and the constant demands of childcare leave many moms feeling drained.
- Guilt: Taking time for oneself can trigger feelings of guilt, especially when it means being away from their children.
- Lack of support: Without adequate support from partners, family, or affordable childcare, exercise becomes even more challenging.
Meggan Grubb’s Mom-Friendly Morning Routine
Meggan Grubb understands these struggles firsthand. She emphasizes that her routine has evolved as her daughter has grown and their family dynamics have shifted. She acknowledges the “slow mornings” she enjoyed during her first year postpartum were “totally normal”. However, since early 2025, establishing a solid morning routine has been instrumental in getting her fitness back on track. Here’s a detailed breakdown of her schedule:
- 7:00 AM: Wake up, drink greens, and take supplements. Meggan is a fan of Free Soul Greens to start her day off right.
- 7:30 AM: Enjoy coffee and overnight oats while writing down three things she is grateful for. Preparing overnight oats the night before has been a “game-changer” for Meggan, ensuring she has a nutritious and convenient breakfast option.
- 7:45 AM: Check work-related messages and tackle quick tasks on her laptop.
- 8:00 AM: Winnie wakes up. Meggan enjoys milk and cuddle time with her daughter while watching Paddington on TV.
- 8:15 AM: Winnie has her breakfast of oats.
- 8:30 AM: Meggan gets dressed in her gym wear and styles her hair, setting the stage for her workout.
- 8:45 AM: She gets Winnie ready for nursery.
- 9:00 AM: Nursery drop-off.
- 9:15 AM: Meggan engages in a Hyrox conditioning workout or goes for a run.
- 10:00 AM: Protein shake and banana for post-workout recovery.
- 10:15 AM: Teach a class on her fitness app, Beyond.
Key Elements of Meggan’s Success
Several key elements contribute to the effectiveness of Meggan’s morning routine:
- Prioritization: Meggan consciously carves out time for herself and her fitness goals, recognizing that taking care of her own well-being benefits her entire family.
- Preparation: Preparing overnight oats the night before streamlines her morning and ensures she starts the day with a nutritious breakfast.
- Efficiency: She uses small pockets of time to check work messages and handle quick tasks, maximizing her productivity.
- Flexibility: Meggan’s routine isn’t rigid. She adapts it as needed to accommodate her daughter’s changing needs and her own schedule.
- Enjoyment: She incorporates activities she enjoys, such as cuddling with her daughter and writing in her gratitude journal, making her routine sustainable and fulfilling.
How to Create Your Own Mom-Friendly Morning Routine
Inspired by Meggan Grubb’s success? Here’s how to create your own morning routine that helps you prioritize exercise and well-being:
Wake Up Before Your Child:
- Meggan Grubb emphasizes the importance of waking up even 30 minutes before your child. This small window of time allows you to get yourself sorted before “mum mode” begins.
- Use this time for activities that set a positive tone for the day, such as enjoying a quiet cup of coffee or tea, reading, or meditating.
Start Small and Be Realistic:
- Don’t try to overhaul your entire morning at once. Begin with one or two small, achievable goals, such as drinking a glass of water or stretching for five minutes.
- Gradually add more activities as you adjust to the new routine.
Prepare the Night Before:
- Just like Meggan, preparing elements of your morning routine the night before can save you valuable time and energy.
- Lay out your workout clothes, pack your gym bag, prepare breakfast, and make a to-do list for the day ahead.
Incorporate Movement:
- Schedule your workout for a specific time each morning, just as you would any other important appointment.
- If you can’t make it to the gym, find ways to incorporate movement into your morning routine at home. Try a quick yoga session, a bodyweight circuit, or a brisk walk.
Be Flexible and Adaptable:
- Remember that your morning routine will likely need to evolve as your child grows and your circumstances change.
- Don’t be afraid to adjust your routine as needed to ensure it continues to meet your needs and support your goals.
Prioritize Self-Care:
- Your morning routine should include activities that nourish your mind, body, and soul.
- Incorporate activities that bring you joy and help you feel centered, such as journaling, listening to music, or spending time in nature.
Eliminate Distractions:
- Meggan Grubb keeps her phone away from the bedroom to improve her sleep quality and reduce distractions in the morning.
- Minimize screen time and create a peaceful environment that allows you to focus on your routine.
Overcoming Common Obstacles
Even with the best intentions, obstacles can arise. Here’s how to tackle some common challenges:
- Lack of sleep: Prioritize sleep whenever possible. Go to bed earlier, create a relaxing bedtime routine, and ask for help with nighttime duties.
- Childcare issues: Explore childcare options, such as swapping babysitting duties with other moms or enrolling your child in a morning program.
- Lack of motivation: Find an exercise buddy, join a fitness class, or reward yourself for completing your workouts.
- Feeling overwhelmed: Break down your goals into smaller, more manageable steps. Focus on progress, not perfection.
Workout Ideas for Busy Moms
Here are a few workout ideas that can be easily incorporated into a busy mom’s morning routine:
- Quick HIIT Circuit: Perform each exercise for 30 seconds, followed by 15 seconds of rest. Repeat the circuit 2-3 times.
- Jumping jacks
- Squats
- Push-ups (on knees if needed)
- Lunges
- Plank
- Yoga Flow: Follow a guided yoga video or create your own sequence of poses, focusing on stretching and strengthening.
- Running/Walking: Take a brisk walk or run around your neighborhood or on a treadmill.
- Bodyweight Exercises: Do a set of squats, lunges, push-ups, and planks. Repeat 2-3 times.
- Glute-Focused Workout: Meggan Grubb is known for her glute workouts. Here is one of her leg workouts:
- Barbell landmine squats – 10 reps 4 sets
- Barbell bulgarians – 8 per side 3 sets
- Narrow stance squats – 20 reps 3 sets
- Static lunges – 7 per side 3 sets
- Leg extension – dropset: 6 reps, 8 reps, 10 reps. 3 dropsets
The Ripple Effect of a Healthy Morning Routine
Establishing a mom-friendly morning routine isn’t just about exercise; it’s about creating a foundation for overall well-being. By prioritizing self-care, you’ll have more energy, patience, and resilience to handle the demands of motherhood. You’ll also set a positive example for your children, teaching them the importance of healthy habits.
Meggan Grubb’s morning routine offers a powerful blueprint for moms seeking to reclaim their fitness and well-being. By adapting her strategies and creating a routine that works for your unique circumstances, you can conquer your day and thrive as a mom.
